WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

15m Quad Crawl

10 Dynamic Straddle

10 DB Curl into Press

Then….

:30/side 1/2 Split Hamstring

:30/side Lizard w/reach

10 Slow Prone Angels

10 Circles

10 Theraband ATYs

CORE-FIIT

Metcon (No Measure)

4 Sets

8/arm Seated Arnold Press

Tempo – 3.0.X.0

Rest :30

:30 sec Max Ring Rows

Rest :90

Then…..

2 Rounds

Max Reps

1:00 Min. Row

Rest 1:00

1:00 Min. Push Ups

Rest 1:00

1:00 Min. Bike

Rest 1:00

1:00 Min. Prisoner Step Ups

Rest 1:00

1:00 Min. Ball Slams

Rest 1:00

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