CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) row progression :30 sec deadhang 10ea shoulder series rig single leg raise + IR/ER 10ea knee circles 10 toe raises alt box step ups row :30 sec lat active 10ea shoulder series alt single leg v-ups 10 little jumps + 10 big jumps 5 box jumps p...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1:00 Machine 2x 8 cat cow 8 nerve floss ea 8 reach to the sky touch toes 20 glute bridge (20ea single leg glute bridge) 20 sumo kb deadlift 20 banded straight arm scap pulls 20 sumo rkbs 20 banded straight arm dl Deadlift Working up to a 1 r...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) supine lacrosse ball 3 position shoulder pvc pass thru pvc around the world pvc quadruped shoulder flexion iso + hover hip cars bootstrappers air squats 30 jumping jacks 6 pvc behind the neck press 6 pvc waiter hold ovd squat (¼,½, full) 6 p...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 10 strokes leg drive only 10 strokes leg drive + hinge 10 strokes leg drive + pull + pause 10 strokes row 2x 10ea shoulder rolls :30 goal post hold 20 prone arm raises 20ea db highpull 20ea cross body banded tricep press 20ea db bench press...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski 1:00 20 ostrich walk 10ea lunge hamstring flow 20 fast calf raises 20 lateral hops 10 db deadlift bike/ski 1:00 7ea stationary lunge taps 7 up/downs 7ea single leg lateral hops 7 db swings – from the ground bike/ski :30 10 alt...