WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

15 Frog Pumps

:20 Sec Active Bar Hang

8/arm DB Muscle Snatch

Then….

:30/side Pigeon Pose

:30/side 1/2 Split Hamstring

10 Slow Cat/Cow

10 Scap Push Ups

CORE-FIIT

Metcon (No Measure)

4 Sets (Super-set style)

8 Double KB Sumo Deadlifts

Tempo – 3.1.3.1

Rest :30

2:00 Min. Wall Sit (accumulate)

-Goblet for the extra challenge

Then…

For Time….

3 Rounds

30 Wall Balls

20 Pull Ups

10 Cal Bike/Row

– Pick your poison

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