WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 sec. Bike

10 Scap Push Ups

10 Ring Rows (easy)

Then…

:30/side 1/2 Split Hamstring Stretch

:30/side Worlds Greatest Stretch Hold

10/side Bird/Dog

10 Theraband Back Circles

10 Theraband Face Pulls

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets (Super-Set Style)

8/arm 1-Arm DB Glute Bridge Bench Press

Tempo – 3.0.X.0

Rest :30

10/arm 1-Arm DB Upright Row

Tempo – 3.1.X.2

Rest as needed

Then…

12:00 Min. AMRAP

20 KB Swings

15 Pull Ups

10 Burpees

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