WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/side Lat. Band Walks

10/side Russian Twist

10 DB Curl into Strict Press

Then…..

:30/side Pigeon Pose

:30/side 1/2 Split Hamstring Stretch

10 Cat / Cow (slow)

10 Banded Pull Aparts

10 Banded Good Mornings

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

3 Rounds

8/leg Dual DB Box Step Ups

Tempo – 2.0.X.2

Rest – :30

20 Banded Good Mornings

Tempo – 3.1.1.1

– Sub banded deadlifts

Rest as needed

Then….

16 Min. AMRAP

20 Wall Balls

12 Box Jump Overs

20 Hand Release Push Ups

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