WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

15m Quad Crawl

10 Plank Up/Downs

15 Frog Pumps

Then…

:30/side Pigeon Pose

:30/side Lizard Pose

10 Boot Straps

10 TheraBand Back Circles

10 TheraBand ATYs

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets Super-Set Style

8/leg Goblet Box Step Downs

Tempo – 2.0.X.0

– Box at knee height

Rest :30

15 Weighted Hip Thrust

Rest as needed

Then….

12 Min. AMRAP

40 double under / 60 single under

20 Wall Balls

10 Chest to Bar Pull Ups

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