WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

8/arm 1/2 Kneeling DB Arnold Press

10/side Russian Twist

10 Squat Jumps

Then….

:30/side Lizard Pose

:30/side Scorpion Pose

10/side Bird/Dog

10 Theraband Back Circles

10 Theraband ATYs

CORE-FIIT

Metcon (No Measure)

– 4 Sets –

8-10 DB Bench Press

Tempo – 3.1.X.1

Rest :30

8-10/arm 1-Arm DB Chainsaw Rows

Tempo 2.0.X.0

Rest :90

Then….

For Time….

3 Rounds

400m Run

20 KB Swings

15 DB Push Press

10 Toe to Bar

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