CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll lats ski/bike 1:00 :30 deadhang 10ea shoulder series 10 bootstrappers 10 plank to downdog 10 banded monster walks (front back – side to side) smash upper lat and tricep on barbell rig stretch ski/bike 1:00 :30 lat active 10ea...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) row/ski :45 10ea single leg raises 5ea single leg crossovers 5 v-sit roll over row/ski :45 10 plank to downdog 10ea prone banded pull across PVC: from the top: pausing snatch deadlift from the high hang: shrug highpull muscle from the hang: s...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :20 supinated grip deadhang 8ea shoulder series – heavy 5ea stationary lunges 10 kb dl :20 supinated grip lat active 8ea shoulder series – heavy 10 alt back step lunges 10ea russian swings gymnastics warmup: :15 top of ring suppor...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll calves/shins hip flexors upper back 10 calf raises 10 ea single leg calf raises 10 shin raises 7ea 90/90 + extention :30 quadruped 10 up/dog to childs pose 10ea childs pose lat pulses 5ea slow groiners 7ea hip up 20 alt quadruped sh...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) 50′ walk on toes 50′ walk to toes backwards 50′ walk on heels 50′ walk feet turned out 50′ walk feet turned in 50′ walk on outside of feet :10 sec deadhang + :10 sec lat active + 10 lat pullups 10ea shoulde...