CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) Running line drill warm-up Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet skip forward skip backward High knees Butt kicks Carioca jog forward jog backward Shuttle...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) Foam roll calves/shins/upper back/hamstring 2 sets: 1:00 min bike/ski 10 slow calf raises/10 fast 10 knee circles/10 small jumps 6 box step ups/ 6 box jumps with PVC from the down position 5 shrugs 5 high pulls 5 muscle cleans from th...
CrossFit Steamboat – CFSBMetcon General Warm-up (Checkmark) 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) deadlhang ring rows ostrich walk pike hold lat active Kipping ring rows hamstring scoops handstand /pike hold off box tripod Tripod knee lift pike handstand pushups box handstand pushups strict handstand pushups kip swings kip swings...