Month: January 2019

02/01/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 2 rounds: 40 sec work / 20 sec rest A) wall balls B) wall sit (hold med ball OH) Mobility 10 leg swings front/back ea leg 10 leg swings side/side ea leg 1:00 pancake straddle stretch (use medball) 15 banded good mornings 30 sec banded couch ea …
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COREFIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) Tabata – 8 Rounds :20 on / :10 off Alternating A. Jump Rope B. Wall Balls Into…. Mobility 10 leg swings front/back ea leg 10 leg swings side/side ea leg 1:00 pancake straddle stretch (use medball) 15 banded good mornings 30 sec banded couch ea side 30 …
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01/31/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 5:00 flow 10 single arm tall kneeling bottom up KB presses (5 ea arm) 10 single arm crossbody muscle snatch (5 ea arm) + 5 single arm kb OHS (R then L) Snatch+OHS Complex (555) 5 Snatch Balances + 5 Overhead Squats @ tempo (20X1)15:00 clock 5:00 …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3 Rounds 30 Mountain Climbers 20m Walking Lunges 10 Yoga Push Ups -Mobility- :30 Straddle :30/side Half Split 10 Cossack Squats Metcon (AMRAP – Rounds and Reps) 3 Rounds 10 each Leg Goblet Step Ups Rest :45 12 Banded Glute Bridge Rest :90 Into….. 12 min AMRAP 175m …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 6:00 Min. Flow 8 Single Leg Kettlebell Deadlift/leg 20 Frog Pumps 15sec Single Arm Plank per Arm (scale w 30 sec push up plank) Mobility- :45 Straddle Stretch w/Rig :30/side Worlds Greatest Stretch 10 Boot Straps 10 Cossack Squats Metcon Metcon (AMRAP – Rounds and Reps) 4 …
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