Month: February 2019

03/01/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 6:00 flow 20 sec single leg wall sit R 20 sec side plank R (star if possible) 20 sec single leg wall sit L 20 sec side plank L (star if possible) 6 russian kb swings GO HEAVY – focus on EXPLODING HIPS Mobility 10 leg swings …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Rounds 30 Mountain Climbers 20 Samson Lunges 10 Yoga Push Ups :30 Hollow Body Hold Metcon Metcon (No Measure) 4 Rounds 6-8 each Leg Double KB Front Rack Step Ups Rest :30 12 Double DB RDLs Rest :90 Then……. 2 Rounds *max effort* 1:00 – Row …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 2:00 Min. Row Into…. 2 Rounds 15m Tin Man March 15m Walking Lunge 10 Squat Press Outs 10 Leg Lifts Then…. 1:00 Min. Child Pose :30/side Lizard Pose :30/side 1/2 Split Hamstring Stretch Metcon Metcon (No Measure) Every :90 for 15:00 ** Alternating ** A. 10 Ring …
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02/28/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 3 Sets : 5 Snatch snatch balance (building weight a little ea set) 3 KB Single Arm Rack Front Squat/arm 3 KB Single Arm Overhead Squat/arm 15sec Single Arm Ring Row Hold (be sure to keep shoulder blade down) Scale: :20 Star plank Mobility jobes: 10 bentover …
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02/27/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 5:00 flow 10 Scap Push Ups 10m Death March (light load) 30sec Static Banded Glute Bridge Mobility 15m staggered step toe touch – alternating legs 15m toy soldier march 15 banded good mornings 30 sec banded hamstring stretch ea side 15 dynamic straddle stretch with 1 sec …
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