CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll hip flexors 3 position couch stretch :30 bike – arms only 7 up/dog to childs pose 7 up/downs (focus on bringing feet to hands) :45 bike – legs only 7 cat/cow with rock back 5 pause burpees (still focusing on bringing fee...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) Row 1:00 – no straps – heels can’t come off footpads lacrosse ball shoulder blades :40 sec deadhang 15 shoulder flexion 3 inchworm 7 swimmers :20ea bent knee side plank Row 1:00 – heels can’t come off footpads la...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) bike/ski 1:30 foam roll calves/shins 50′ walk on toes 50′ walk to toes backwards 50′ walk on heels 50′ walk to heelsbackwards bike/ski 1:30 foam roll lats/pec 10 plank to downdog 10 alt scorpion :20 sec deadhang bike/s...
CrossFit Steamboat – SSCMetcon Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after each set Liberty 21-18-15-12-9-6 Up Down 30 Single Unders after each...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 2 rds: ski :30 8 cat cow 8ea hamstring nerve floss 8 reach to sky touch toes 2 rds: 5 plank to downdog 3 plank to pike walk 5ea single leg barbell deadlift 2rds: partial wall walk barbell deadlift Metcon (AMRAP – Rounds and Reps) Partne...