Category: WOD

12/ 09/ 2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 3:00 Min. Row -Increase your pace every :30 sec. 3 Rounds (#RumpPump) 10 Empty Bar Good Mornings 20 Jumping Lunges (10 ea. leg) :30 sec. Glute Bridge Hold Mobility :90 sec. 90/90 Flow :90 sec. Perfect Stretch Walk 15/side Squat Thor. Rotations Strength Tempo …
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COREFIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Rounds 10 Table Top Ext. 10/side Russian Twist 10 Goblet Squats Then… :30/side Pec Stretch :30/side Lat Stretch 10/side Prone Thor. Rotations 10 Boot Straps 10 Banded Sh. Press CORE-FIIT Metcon (AMRAP – Rounds and Reps) 3 Rounds 8/arm 1-Arm Glute Bridge Bench Press Tempo – …
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12/ 08/ 2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 6:00 Min. row :40 sec Slow / :20 sec. Sprint try to Increase your pace every min. – pay attention to your power output Mobility :30/side 1/2 Frog Pose :30/side Scorpion Pose 10/side Worlds Greatest Stretch Rotations 10 TheraBand Back Circles 10 TheraBand ATYs …
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12/ 07/ 2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 6:00 clock 100m run 10 banded good mornings 10 jumping lunges Mobility 15 bootstrappers 1:00/side – 1/2 split 2:00 scorpion pose – hold each pose for 10 sec then continuously switch sides after every 10 secs 10 yoga pushups – slow and controlled 10 cat/cow slow and …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Rounds 150m Row 10 Push Up Shoulder Taps 10 Then…… :30/side Scorpion Pose :30/side Pigeon Pose 10/side Quad Thor. Rotations 10 Banded Pass Throughs 10 Banded Pull Aparts CORE-FIIT Metcon (No Measure) 4 Sets 10 Dual KB Front Squats Tempo – 4 . 1 . X …
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12/ 06/ 2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 3 Rounds 15m Duck Walk 10 KB Sumo Deadlift High Pulls 10 Straight Leg Sit Ups Mobility :30/side 90/90 Hip Stretch :30/side Lizard Pose 10 Goblet DeadBugs 10 TheraBand Back Circles 10 TheraBand ATYs 10 TheraBand Rows Strength Forward Sled Drag (3 Sets of …
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