CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row/ski 2:00 10 plank to downdog bent knee side plank :10+5 hinge + 5 rotation 10 forearm plank to downdog 10 air squats pausing clean deadlift shrug highpull muscle elbow punches front squat strict press foot work tall drops – moving...
CrossFit Steamboat – CFSBMetcon Warmup 2 rds: row/ski 1:90 10ea knee circles 10 calf raises 4 alt box step ups :30 deadhang (lat active) 10 ea shoulder series sumo squat cossack sq ir/er flow 5 tempo front squats 5 seated jumps 5 front squats 1 seated box jump Front Squat 3 Sets: 8 Front Squat...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 3x – low back series 8 cat/cow 8ea hamstring nerve floss 8 reach to sky touch your toes 1:00 ski 4 up/downs 4 alt v-ups 4 plank shoulder taps 4 db plank drag thrus 4 kb deadlift 4 kb hip pop 4 kb russian swing 4 alt box step ups Zone 2...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 10 strokes straight leg row 10 strokes straight arm row 10 strokes row 10ea single leg raises 10ea single leg crossovers 5 v-sit rollover 10 plank to downdog 3 up/dog to childs pose 5 plank to pike walk 3 up/dog to childs pose 5 tempo strict...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) foam roll calves/shins/thoracic/lats/glutes/hip flexors 20 tippy toe walks 20 heel walks 20 fast calf raises 10ea slow sl calf raises 50 single jumprope :35 sec deadhang 8ea shoulder series – heavier 10ea single leg raise on the rig +i...