CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) x3 16 walking quad stretch 16 walking figure four 16 walking knee squeeze 16 lat pulses 16 scorpion 16 plank hi/low calf stretch 10 quad eccentrics 10ea supine banded ps...
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′ lunge walk-arms locked out overhead 50′ lunge walk – torso twist towards forwar...
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 50 single jump rope :20 sec deadhang :20 sec handstand hold/pike hold 2x 10 slow groiners 10 fast groiners 10 air squats 2x :30 bike 7 plank to downdog 3 plank to pike...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) lacrosse ball upper traps lacrosse ball shoulder blades lacrosse ball low back green band low back/lats green band squat upper thoracic 7 up/downs 5 squats db deadlift db swing db clean db press 3 pause burpees 5 squats db hang snatch db devi...