Month: November 2018

CF 12/01

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 15m Monster Walks (Forward&Backward) 7/arm Russian KB Swings 10 Yoga Push Ups Into…. :30 sec. Frog Pose :30/side Scorpion Pose 10 Squat Thor. Rotations 10 Hands Behing Back Scap Pinches 10 Banded Pull Aparts 10 Banded Good Mornings Strength Back Rack Lunge (3 x 6 …
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CORE-FIIT

CrossFit Steed – CrossFit Warm-up (No Measure) 3:00 Min. Foam Roll Body Maintenance – target whatever is tight 4 Rounds 8/arm DB 1-Arm High Pulls 10 Squat Jumps :20/side Side Plank Metcon (AMRAP – Rounds) 10 Min. AMRAP 2 Wall Walks 15/12 Cal. Row 20 Sit Ups REST 2:00 Min. 8 Min. AMRAP 20 Double …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3:00 Min. Foam Roll Body Maintenance – target whatever is tight 4 Rounds 8/arm DB 1-Arm High Pulls 10 Squat Jumps :20/side Side Plank Metcon (AMRAP – Rounds and Reps) 10 Min. AMRAP 2 Wall Walks 15/12 Cal. Row 20 Sit Ups REST 2:00 Min. 8 Min. AMRAP …
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11/30/2018

CrossFit Steed – Functional Strength Training Warm-up 3 Sets – Not for Time 10 Step Death March (3010 each rep) 20 Lateral Banded Walk (10/direction) 10 DB Russian Twists 10/side *slow controlled movements with purpose to warm up and activate Functional Strength Training A1) Back Squat 4441; 4,4,4,4; rest 60sec A2) Landmine Single Leg RDL …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3:00 Min. Row Into… 3 Rounds 10 Shoulder Taps into T Rotations 20 Glute Bridge Ext. :30 Sec. ForeArm Plank Metcon (Time) For Time….. 4 Rounds 2 Rope Climbs 30 Mountain Climbers 20 KB Sumo Deadlift High Pulls 10 Sit Throughs


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