CrossFit Steamboat – SSCMetcon Warm Up (No Measure) lacrosse ball calves/shins/knees 10 strokes leg drive only 10 strokes leg drive + hinge 10 strokes leg drive + arms + pause 10 strokes row 3 position lunge (hip flexor) 5 inchworm + thoracic pushup + scorpion 20 Banded Good Mornings 20 Banded...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) Bike :30 – arms only 5ea plank to downdog + slow groiner + hip opener 10 knee circles 10 little hops 10 big hops Bike :45 – legs only 5ea pvc lat opener 5ea pvc pec opener 5ea pvc behind the back ir/er 4 alt box step ups Bike 1:00...
CrossFit Steamboat – SSCMetcon rest day
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) head outside: walk a 200 – *walk on tippy toes *walk on heels *walk backwards up hill to 200m mark *walk down hill to 100m mark *jog back to 50m mark and back: 50m walking quad stretch 50m walking knee squeeze 50m walking figure 4 50m f...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike 1:00 20 alt hip flow with heel tap 20 Banded Pull Aparts 20 banded monster walks 5 tempo air squats ski 1:00 5 plank to downdog + 4 shoulder taps 3 plank to pike walk 5 deadlift 5 shrug 5 highpull 5 muscle 3 tall drops 5 power clean barb...