WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

300m Row

Then

3 Sets

100m Run

10 Squat Jumps

10 Banded Pull Aparts

CORE-FIIT

Metcon (AMRAP – Reps)

4 Sets

6-8 DB Bench Press

Tempo 3.1.3.1

Rest :90

10/arm 1-Arm DB Chainsaw Rows

2 sec. pause at the top

Then….

Interval work

2 Rounds

1:00 on / 1:00 off

Max Reps

A. Bike

B. KB Swings

C. Sit Ups

D. DB Push Press

E. Russian Twist

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