WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

10/side Banded Lat. Walks

10 Glute Bridge Ext.

10 ForeArm Scap Push Ups

Then…..

:30/side 1/2 Split Hamstring

:30/side Lizard Pose

10 Bird/Dog

10 Banded Pull Aparts

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

8/leg Goblet Cossack Squats

Pause 3 sec in bottom

Rest :30

12 Banded Good Mornings

Tempo – 3.1.3.1

Rest :90

Then….

12 Min. AMRAP

200m Row

12 Wall Balls

12 Pull Ups

12 Ball Slams

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