WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 sets:

12 dudmbbell squat jumps

https://www.youtube.com/watch?v=ggs5hFIXaIk

12 turkish sit ups

Mobility

10 leg swings front/back ea leg

10 leg swings side/side ea leg

1:00 pancake straddle stretch (use medball)

15 banded good mornings

30 sec banded couch ea side

30 sec banded hamstring ea side

Back Squat (33333333)

Back Squat

10X1; 3 reps Every Minute for 8mins

*load with 58% of 1RM

*SPEED up from bottom is critical

Metcon (AMRAP – Rounds and Reps)

15:00 EMOM – alternating movements

1st – 12 Barbell Windshield Wipers (6/side)

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

2nd – 4 Dual KB Deadlift + 4 Dual KB hang Clean + 4 Dual KB front rack Walking Lunge/leg

3rd – Row/Assault Bike for 30sec @ 85-90% effort

Address:

2705 W 16th St Brooklyn, NY 11224

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