WOD

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Walking Lunge w/Twist

:20-:30 sec. Bar Hang

10 Plank Up / Downs

Then…

:45 sec Straddle Stretch

:30/side Lizard Pose

10/side Quad. Hip Ext.

10/arm 1-Arm DB Upright Rows

CORE-FIIT

Metcon (Time)

3 Rounds

8/leg Dual KB Split Stance Deadlift

Tempo – 3.1.1.1

Rest :30

30m Forward Sled Drag

Tough Heavy weight

Rest as need

Then….

For Time…

4 Rounds

350/300m Row

15 DB Push Press

25 Sit Ups

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