CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski :45 :20 supinated grip deadhang 15 shoulder flexion – heavy 7 ring row – slow negative negative 7 supine knees to elbows 20 banded bicep curls bike/ski :45 :20 supinated grip lat active 15 shoulder abduction – heavy...
CrossFit Steamboat – SSCMetcon Warm-up (No Measure) 2 min bike/ski 5 Progressive Bootstrappers 10 Plank to downdog 5 slow air squats 5 Bootstrappers 10 Plank to downdog – wide hands 5 air squats 2 rds: pvc lat stretch pvc pec opener pvc behind the back IR/ER banded 7’s Pvc: Pause s...
CrossFit Steamboat – SSCMetcon rest day
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll thoracic lay on foam roller – shoulder blade/spine work partner 1- bike partner 2 – 16 walking quad stretch *switch partner 1- bike partner 2 – 16 walking knee squeeze *switch 5 inchworm + scorpion 5ea tabletop rot...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:30 1x lacrosse ball ballerina hollow arch ir/er wrist pinned elbow/shoulder screw 2x 20 thoracic pushups 10 glute bridges 10 side plank rotations 2x 5 tempo ring rows 5 tempo bench press 5 temp box dips + 10 sec hold 5 ea segmented...