WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Quad Crawl

15m Duck Walk

:20 Bar Hang (Knee Tuck if you can)

Into…..

1:00 Child Pose

:30/side Pec Stretch

10 Slow Yoga Push Ups

Metcon

Metcon (Time)

Every 3:00 Min. For 15 Min.

6-8 Seated Arnold Press

10 Ring Rows w/Pause at the Top

Then…..

For Time…..

20/16 Cal. Row

15 KB Sumo Deadlifts

12 KB Swings

9 KB Goblet Lunges

20/16 Cal. Row

12 KB Sumo Deadlifts

9 KB Swings

6 KB Goblet Lunges

20/16 Cal. Row

9 KB Sumo Deadlifts

6 KB Swings

3 KB Goblet Lunges

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