WOD

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

150m Row

10 Yoga Push Ups

:30 sec. Wall Sit

Then…

:30/side Pigeon Pose

:30/side 1/2 Split Hamstring Stretch

10/side DeadBug

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded Shoulder Press

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

12 Min. EMOM

*alternating*

A. 8 DB Push Press + 12 Push Ups

B. 15-10 Cal. Row

Then…..

15:00 Min. AMRAP

Climb the Ladder

3 – 6 – 9 – 12 – 15 – 18 ….

DB Squat Clean Thrusters

Pull Ups

** Every 3:00 Min. Do 10 Sit Ups **

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