CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll thoracic ski – arms ski – arms + hinge ski – arms + hinge + squat :30 deadhang 10 ea shoulder series 10 banded floor press 7 plank to downdog 3 plank to pike walk 3 pike pushups ski – arms ski – arms +...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) bike 1:00 hip flow bike 1:00 glute activation *fire hydrant/fire hydrant kick back/donkey kick/prone leg lifts/abduction/adduction hip flexor activation *plate heel taps quad activation *eccentrics bike 1:00 7 pause air squats 7 pause back sq...
CrossFit Steamboat – SSCMetcon rest day
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 20 tippy toe walk 20 heel walk 10 calf raises 10ea single leg calf raises 10ea leg swings 10ea table top rotations 10 plank to downdog 10 up/downs 10 deadlift 10 muscle clean 10 elbow punches 5 strict press 3 pause burpees 4 up and overs 5 ta...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) flow warmup: :45 bike/ski 7 body wave 7ea lunge + hamstring 7ea pigeon to hip opener 7 steps fwd/bwd crab walk 7 straight leg sit-ups 7 ring rows :20 sec bent knee hollow :20 arch :45 deadhang 12ea shoulder series :20 sec hollow :20 sec arch...