WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Quad Crawl

10 Dynamic Straddle

8/arm 1-Arm High Pulls

Then…

:30/side Lizard Pose

:30/side Scorpion Pose

10/side Bird/Dog

10 Banded Pass Throughs

10 Banded Pull Aparts

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

8 Dual DB Strict Press

Tempo – 2.0.X.0

Rest :30

10 Dual DB Bent Over Rows

Tempo – 2.1.1.1

Rest :90

Then…

14 Min. AMRAP

15 Dual DB Hang Squat Cleans

15 Hand Release Push Ups

15 Toe to Bar

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