CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 green band lats/squat plank to downdog :30 deadhang bike/ski 1:00 couch stretch slow groiners med ball hip flexor hanging knee raises wall ball warmup: front squat push press wall ball – pause at catch 3x wall ball box ju...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) tippy toe walk heel walk feet turned out feet turned in outside of feet inside of feet skip forward skip back ward run back ward karaoke hops single leg hops ankling bounding lacrosse ball on the wall upper trap/upper lat/shoulder blades hol...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 1:00 20 ostrich walk 20 thoracic pushups bike/ski 1:00 2x 20 wide stance rkbs 20ea single leg glute bridge 20 bent over db scap only pulls 2x 10ea db bench press 20 prone arm raises 20ea cross body banded tricep press coach deadlift...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) :30 bike arms only foam roll inner/top knee 90/90 toe squats :30 bike legs only foam roll inner thigh 90/90 + heel tap cossack squats :30 bike foam roll glutes hip ups squat w/knee tap goblet squat air squat Metcon (Calories) 5 Sets 2:00 AMR...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) :45 row/ski 7 plank to downdog 5 plank to pike walk 10 alt box step ups 7 plank to downdog off box 3 plank to pike walk off box 5ea db box step ups 5 pike handstand pushup 3 pike handstand pushup off box :45 row/ski :20 handstand hold handst...