WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

8/arm 1-Arm DB Crossbody RDL

12 Theraband Face Pulls

:30 sec. Wall Sit

Then…..

:30/side Lat Stretch in Child Pose

:30/side 90/90 Hip Stretch

:30/side Calf Stretch w/Rig

10 Therabande Back Circles

10 Theraband ATYs

10 Theraband Rows

CORE-FIIT

Metcon (No Measure)

16 Min. AMRAP

12 Ground to Overhead w/Plate

12 Cal. Row

12 Knee to Elbow

12 KB Sumo Deadlift High-Pulls

Then……

-Core Bonus-

3 Rounds

:30 sec. V-Ups

:30 sec. Rest

:30 sec. Weighted Hollow Body Rocks

:30 sec. Rest

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