CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski :45 2 postion squat/thoracic on rig bike/ski :45 10ea leg swings (front back/side to side) 10ea supine table top rotations 10 plank to downdog with heel pump pvc pass thru pvc prone pass thru pvc prone behind the neck press quadrupe...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) wrist/forearm stretch 3 plank rocks – strict down + scorpion + worm up x5 16 alt quad stretch 16 alt knee squeeze 16 alt figure 4 10 cat/cow rock back 10 lat pulses right 10 lat pusles left 10 plank to downdog 10ea lying leg swings 10e...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 50 single unders 20 ostrich walk 20 thoracic pushups 30 single unders 2x 20 wide stance rkbs 20ea single leg glute bridge 20 banded scap pulls coach deadlift *top down *bottom up wod prep: coach wall walk *plank to downdog *plank to pike *pa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll flow2-3x up dog to childs pose lat pulses downdog straddle cossack lunge hamstring inchworm teach kb flow *3 dl *3 swings *3 squats *3 press *2 fr lunge *4 plank shoulder taps Zone 2 (No Measure) 12 min AMRAP: 10-12-14-16-18….. Bik...