WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Side Plank Right – Max Seconds Unbroken

Side Plank Left – Max Seconds Unbroken

Mobility

20 toy soldiers (10 ea)

20 staggered stance toe touch (10 ea)

:30/side – half saddle stretch

https://www.youtube.com/watch?v=0obuY_T0SxM

:30 scorpion hold (focus pec stretch in hold)

10 big arm circles into 10 small (forward then back)

10 arm hug swings

https://www.youtube.com/watch?v=U2PvmGGw0Q8

:30 pec stretch on rig ea side

Close Grip Bench press (4332)

8:00 – do 1 set every 2:00 (0:00,2:00;4:00;6:00)

tempo: 30×1

working sets reps: 4,3,3,2
14:00 clockk

6:00 to find working weight

go heavier than last week.

Metcon (AMRAP – Rounds and Reps)

20:00 grind amrap:

partners working at same time

Partner A)

10 Alternating Front Rack KB/DB Lunges (stationary)

35 Double unders/35 single unders

run 200m

Partner B)

10 KB/DB alternating thrusters 5/each side

https://www.youtube.com/watch?v=BIGVwQjrU0Q

12 T2B/K2E

row 250/200m

*Must hold plank if waiting for partner to finish their work.

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