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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 2:00 Min. Row Into…. 3 Rounds 10/side Shoulder Taps 10m Goblet Duck Walk 10 Plank to Push ups Metcon (Time) 4 Rounds 8-12 Seated Arnold Press Rest :45 12 Band (around knees) Sea-Saw Row Rest :90 Into….. For Time Row 200m 10 DB/KB Snatches Row 200m 20 …
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01/23/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 3 Sets – Shoulder Positional Holds + Walk/Crawl Variations + Core 20-30sec Wall Facing HS Hold 10m Goblet Duck Walk 10 Plank to Push ups Mobility theraband: 10 internal/external 10 backward circles 10 backward rows 10 ATY’s miniband handcuffs: 10 elbows at sides & 10 Overhead Shoulder …
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01/22/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 3 Sets – Hip Speed + Scapular Prep + Jumping Mechanics 5 SquatJump 10 Side Plank Rotations 10 Banded Face Pull (Red band) Mobility :30/side lizard :30/side tall pigeon :30/side sciatic nerve floss 10 dynamic straddle – 2 sec pause :30/side half split 10/side scorpion :30/side calf …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Sit Ups 10 Jump Squats 10 Banded Pull Aparts Metcon Metcon (AMRAP – Reps) 3 Rounds 6-8 Double KB Deadlifts (Tough) 5 second Tempo down rest :45 15 Banded Russian KB Swings Rest :90 Into…… 4 Rounds (Power Work) 5 Ball …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 2:00 Min. Row Into….. 3 Rounds 10 Yoga Push Ups 10/leg 1-Leg Glute Bridge Ext. :20 sec. Plank Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds 12 Banded Squats Tempo – 3.3.X.1 Rest :45 8 each Leg 1-Leg RDLs Rest 2:00 Then….. 14:00 AMRAP 40 Mountain …
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