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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 200m Run Then….. 3 Rounds 10m Crab Walk 12 Lunge into Twist 10 Push Up w/T Rotations CORE-FIIT Metcon (No Measure) 4 Rounds 8/arm 1-Arm Arnold Press Seated Rest :30 10 Strict Pull Ups / 15 Ring Rows Rest :90 Then……. 15:00 running clock 3:00 amrap – …
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03/26/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 6:00 flow 3 Hollow Body Wall Walks 10sec Archer Ring Pull Up Hold ea arm 10m Crab Walk Forward/Backwards 10 Flutter Kicks ea/leg Mobility theraband: 10 internal/external 10 backward circles 10 backward rows 10 ATY’s miniband handcuffs: 10 elbows at sides & 10 Overhead Push Jerk (4444) …
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03/25/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 6:00 flow – 10 Quadruped Thoracic Rotations /side 10 Single Leg Band Resisted Glute Bridge/leg 10 reverse lunge Steps /leg (slow & full ROM Mobility 20 cosack squats (10 ea side) – 2 sec pause in bottom :30 lizard pose into :30 worlds greatest stretch R :30 …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Rounds 10 Monster Walks w/band 10 Glute Bridge Ext. 10 Banded Pull Aparts :30 Sec. Superman Hold CORE-FIIT Metcon (No Measure) 4 Rounds 6-8 Goblet or Double KB FR. Squats Tempo – 3.3.X.1 Rest :30 12 1-Leg Stiff Leg Deadlifts Rest :90 Then……

03/24/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up weakness warm up use a medball for each run (14/10 lb) 400m run start at 60% pace and try to increase pace every 100m start at 60-70%, at posh auto go to 70-80%, at the orange house begin run back at 80-90%, from posh auto back to …
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