WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

15m Quad Crawl

10/side Russian Twist

10 KB Goblet Squat w/Curl into Halo

CORE-FIIT

Metcon (No Measure)

4 Sets

8/arm Top Down DB Bench Press

*alternating*

Tempo – 3.0.3.0

Rest :30

12/arm DB Torso Row

Tempo 2.1.2.1

Rest :90

Then……

2 Rounds

1:00 on / 1:00 off

Max Effort

A. Row

B. DB Push Press

C. Double Unders

D. Russian KB Swings

E. AbMat Sit Ups

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