CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 20 tippy toe walk 20 heel walk 10 calf raises 10ea single leg calf raises 10ea leg swings 10ea table top rotations 10 plank to downdog 10 up/downs 10 deadlift 10 muscle clean 10 elbow punches 5 strict press 3 pause burpees 4 up and overs 5 ta...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) flow warmup: :45 bike/ski 7 body wave 7ea lunge + hamstring 7ea pigeon to hip opener 7 steps fwd/bwd crab walk 7 straight leg sit-ups 7 ring rows :20 sec bent knee hollow :20 arch :45 deadhang 12ea shoulder series :20 sec hollow :20 sec arch...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski :45 lacrosse ball glutes on the wall lacrosse ball hip flexors 3 pos couch stretch bike/ski :45 12 alt shin box 5ea fire hydrant 5ea fire hydrant + kick back 5ea donkey kicks :20 quadruped hold 12 alt shin box + extension 8ea prone s...
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) leg drive pause row *pause at catch *pause at end of leg drive leg drive pause row + hinge *pause at catch *pause at end of leg drive *hinge/hinge *pause at end of leg drive pause row *pause at catch only row foam roll lats stretch lats bande...
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...