CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 200m walk (tippy toes, heels, outside of feet) walk backwards up hill jog back 10 progressive bootstrappers 10 plank to downdog 10 air squats 10 forearm plank to downdog 3 deadlift 3 muscle clean 6 elbow punches 6 bradford press 3 back squat...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 10 calf raises 5ea sl calf raises 7 inchworm + scorpion :10 deadhang/:10 lat active/10 lat pull-ups 15 shoulder flexion 50 singles 10 thoracic pushups + 10 plank rocks 10 ring rows + 5 kipping ring rows :10 deadhang/:10 lat active/10 lat pul...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) green band flow warmup – 2-3rds: up dog downdog groiner + twist up dog split stance swings spinal rotation Zone 2 (Checkmark) 40min AMRAP: 20/15 cal bike 1 minute Plank Hold 20/15 cal row 50m front rack kb carry – heavy -rt 200m...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) row :45 7 up/dog to childs pose 14 thoracic pushups 14 glute bridges row :45 7 plank to downdog 4ea db floor press plus ir/er 7ea db floor press in glute bridge 7 up/downs 4 alt slow groiners 4 alt dynamic groiners 3 pause burpees 7 air squa...
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll calves /shins/inside of knee ski :45 20 tippy toe walk 20 calf walk 10 alt step ups 10 alt supine tabletop rotations :30 deadhang 10ea shoulder series box hollow/arch ski :45 10ea knee circles 10 little jumps 10 big jumps 3 box jum...