WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 sets

30sec Wall Facing Handstand

30sec Passive Ring Hang

10m Single Arm KB Rack Duck Walk/arm

10 hollow body rocks

Mobility

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Shoulder Press (6655)

16:00 clock

tempo 20X2;

try to increase load from last week

Tempo is most important

*Rest 2 minutes between sets

Metcon (Time)

for time:

20/16 Cal Row

15 Dual db/KB Deadlit 70/53

12 Dual db/KB hang power Clean

9 Dual db/KB Front Rack Reverse Lunge per leg

20/26 Cal Row/byke

12 Dual db/KB Deadlit

9 Dual db/KB hang power Clean

6 Dual db/KB Front Rack Reverse Lungeper leg

20/16 Cal Row/byke

9 Dual db/KB Deadlit

6 Dual db/KB hang power Clean

3 Dual db/KB Front Rack Reverse Lunge per leg

*choose a tough load for you today.
*scale to barbell if needed

**goal: sub 7:00

cap: 12:00

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!