CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 50 feet of each: Jog x 3 laps Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broa...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) bike/ski 1:00 PVC: pass thru around the world banded 7’s lat stretch pec stretch IR/ER banded 7’s snatch grip deadlift shrug highpull muscle behind the neck press tall drops to power position bike/ski 1:00 barbell: muscle...
CrossFit Steamboat – CFSBMetcon Rest Day
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) 1 min machine 7 up dog to childs pose 7 plank to downdog 7 progressive bootstrappers 1 min machine 20 alt shoulders taps (static/dynamic) 10 straight leg situps 10 glute bridges 1 min machine 5 plank to pike walks 10 air squats :20 h...
CrossFit Steamboat – CFSBMetcon General Warm-up (No Measure) slow groiners deadhang shoulder series plank to dowdog deadlift muscle clean strict press wrists lat active shoulder series fast groiners forearm plank to downdog deadlift muscle clean push press front squat kip swings kip swings + k...