CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Bike/ski 1:00 single leg raises single leg crossover v-sit roll over Bike/ski 1:00 slow groiners with hip opener Bike/ski 1:00 barbell smash triceps/upper lat rig tricep stretch forearm plank to down dog monster walks straight leg si...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Foam roll glutes, hamstrings, lats 20 tippy toe walk 20 heel walk 20 ostrich walk 20 hamstring scoop 10 little hips/10 big hops 2X :30 deadhang /lat active 10 each shoulder series 8 SL deadlifts/ SL DB DL 8 Alt box step ups/ jumps 8...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike /ski 1:00 supine 3 position shoulder lacrosse ball bike/ski 1:00 quadruped PVC iso hold + lift 2x: 10 plank to downdog :30 bent knee hollow hold barbell: 3 deadlift 3 muscle cleans 3 strict press – slow down 3 deadlift 3 m...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Bike/Ski 2:00 :30 deadhang 10ea shoulder series hip flexor/hamstring flow :20 quadruped hold :20ea bent knee side plank :30 lat active 10ea shoulders series 90/90 :10ea floating quadruped hold 10ea bent knee side plank +hinge reach t...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 4 inchworm + up/dog+ scorpion 10 glute bridges + pause :30 bent knee hollow hold bike/ski 1:00 10ea db high pull 7ea db floor press + ir/er 5 tempo abmat sit-ups 5 abmat sit-ups hang power clean warmup: clean deadlift d...