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...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) flow 3-4x: up/dog childs pose cat/cow quadruped sit thru crab low squat hold lunge hamstring inchworm :20 sec bent knee hollow :20 arch :45 deadhang 12ea shoulder series :20 sec hollow :20 sec arch Gymnastics Ring Muscle Up Skill Work (Checkm...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) lacrosse ball shoulder blades lacrosse ball pecs lat/tricep smash barbell front rack stretch 10 forearm plank to downdog 10ea side plank rotations 6 slow groiner w/ ankle/hip stretch 12 fast groiners 10 little hops 10 big hops 4 alt step ups...
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...