CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Bike arms only :30 Foam roll hips/quads/glutes Bike legs only :45 3 position kb psoas bike 1:00 banded figure 4 hip distraction 10 alternating box steps ups w/ toe drag 10 straight leg sit-ups 5ea lateral box step ups 10 hands behind the hea...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike 1:00 10 up/downs 10 ea supine alligator mouths 5ea supine shoulder circles 10 cuban press ski/bike 1:00 5 pause burpee 5ea supine banded crossbody 10 cuban press PVC: pausing snatch deadlift shrug highpull muscle behind the neck pre...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1:00 straight leg row 20 tippy toe walks 20 heel walks 30 singles 10 progressive bootstrappers 1:00 straight arm row 5 straight arm plank to downdog 5 forearm plank to downdog 30 singles (front back side to side) sumo squat/cossack squat/IR/...
CrossFit Steamboat – CFSBMetcon Rest Day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike/ski 10 scorpion 3 position lunge bike/ski 10 ring rows :20 crab hold 5ea stationary lunges bike/ski 5 kipping ring rows :20 bottom of dip support 10 alt lunges bike/ski 5 kipping low ring transitions 5 jumping ring dips 10 alt db lunges...