WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

400m Run

Into….

3 Rounds

10/leg 1-Leg Glute Bridge Ext.

10 Squat Jumps w/2 sec. Pause in Bottom of Squat

Then….

:30/side banded Hamstring

:30/side Lizard Pose

10 DeadBug w/KB

10 KB Good Mornings

15 Banded Scap Pulls

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets (Super-Set Style)

8 Double KB Front Squats

Tempo – 3 . 1 . X . 2

– Make the Weight Tough

– Place MiniBand Around Knees

Rest :30

50m Sled Drag Heavy

-Build those Legs

Rest As Needed

Then….

6 Min. AMRAP

30 Alt. DB Snatch

40 Double Unders

Rest 1:30

6 Min AMRAP

5 Pull Ups

10 Push Ups

15 Goblet Squats

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