CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) bike 1:30 lacrosse ball achillies/calves/shins 10 fast calf raises 5ea sl calf raises – slow 10ea knee circles 10ea kb standing hip flexion 30 singles 15ea single leg singles 20 lofty singles 10 single single double 10 double 2 positio...
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) Bike/Ski 1:30 foam roll thoracic :30 deadhang 8ea shoulder series – heavier PVC shoulder stretch + activation + lift Bike/Ski 1:30 foam roll lats :30 lat active 8ea shoulder series – heavier hamstring flow barbell warm up: deadli...
CrossFit Steamboat – CFSBMetcon rest day
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) walk outside 10 cat/cow 10ea nerve floss 10 reach to sky touch toes 5 up/downs 10 glute bridge 20 thoracic pushups 20 scorpion 3 burpees 10ea single leg raises 10ea single leg crossovers 5 v-sit rollover 3x 50 m jog with sprint starts 3 dead...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball calves lacrosse ball shoulder blades 20 tippy toe walk 20 heel walk 10 calf raises 5ea single calf raises 30 singles 15 ea single leg jumps sumo squat + knee drop +seated cossack fold front rack stretch on barbell 20 lofty sing...