WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

10/side Lat. Band Walks

:20/side Side Plank Hold

10 Push up w/Shoulder Taps

Then…..

:30/side 1/2 Frog Pose

:30/side Scorpion Pose

10/side Quad. Thor. Rot.

10/arm Theraband Back circles

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

3 Rounds

8/leg 1-Leg DB Steps Ups

Rest :30

15 Banded Glute Bridge Ext.

Rest :90

Then…….

15 Min. AMRAP

15 Ring Rows

10 DB Push Press

10 DB Front Squats

15 Hanging Knee Raises

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