CrossFit Steamboat – SSCMetcon Warmup (No Measure) flow warmup 2-3x: up dog to childs pose groiner + rotation childs pose groiner + rotation childs pose adductor squat childs pose adductor squat childs pose forward fold inchworm scorpion ea downdog inchworm barbell warmup box jump warmup Metco...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) lacrosse ball shoulder lacrosse ball pec green band shoulder series :30 deadhang 10ea shoulder series 7ea scap wrap press + 7 ring rows :30 lat active 10ea shoulder series 7ea floor press IR/ER 7 single arm ring row w/twist warm up strict pre...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 20 tippy toe walks 20 heel walks 50 single jump rope 7 plank to downdog 20 shoulder taps 12ea hamstring nerve floss 10 calf raises 5 ea sl calf raises 30 lofty singles :20 crab hold :20 toe assisted bottom ring hold 20 banded good mornings 10...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll thoracic bike/ski/row :30 hip flow bike/ski/row :30 glute activation bike/ski/row :30 hollow/arch straight arm barbell in rig hollow/arch bent elbow barbell in rig 5 air squats 5 tempo barbell front squats 5 jump squats 5 barbell fr...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) ski/bike :30 7 plank to downdog :20 ea bent knee side plank hold :30 quadruped hold ski/bike :30 7 forearm plank to downdog 7ea bent knee side plank + hinge :12 ea floating quadruped barbell: pausing clean deadlift from the hang – shrug...