CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 2x 10ea shoulder rolls :30 goal post hold 20 glute bridge 20 prone arm raises 5 progressive boot strappers/air squats 20ea db highpull 20ea db bench press 20ea cross body banded tricep press 5 wb front squats 5 wb push press coach bench prac...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski/row :30 hamstring flow bike/ski/row :30 10 up/dog to childs pose bike/ski/row :30 20 ostrich 20 hamstring scoops 20 singles 5 up/downs 5 dragon flags Zone 2 12min amrap: row for max calories every 2:00 including 0:00 30 single under...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll quads/hamstring/hip flexors/glutes/lats 10ea table top rotations 10 plank to downdog 10ea lateral box step ups 10 leg swings 5 plank to pike walk 10ea box step ups – drag toe down and up box easy 50m jog jog backward partial...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 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 coach deadlift Strength Deadlift Deadlift...
CrossFit Steamboat – CFSBMetcon At Home we are closed today but this is a great workout you can do at home if you want Warm up tippy toe walk heel walk walk feet out walk feet in walk on outside of feet 3ea slow groiners with hip opener 3ea pause scorpion 6ea hip flexor/hamstring flow high kne...