WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

4 sets –

nose to toes hs hold

attempt to kick up and hold for max time;

rest 1:00 and repeat for 4 total sets

* try to beat your time every subsequent set

Mobility

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Filly Press (6644)

filly press:

https://www.youtube.com/watch?v=K28luQGuY_g
filly press

*work with a partner that is using about the same weight db/kb

tempo 30X1;

reps: 6,6,4,4 per arm; rest 30sec between arms; rest 60sec betwn sets

*keep a tough load in non working arm rack

filly press:

https://www.youtube.com/watch?v=K28luQGuY_g

Metcon (AMRAP – Rounds and Reps)

partner WOD: work at same time then switch

18:00 AMRAP (of A+B)

a)

20 KB front rack tall kneeling to standing +

5 rope climbs

B)

10 T2b +

Sled push HEAVY (for max meters)

c) immediately into cash out:

100 partner med ball situps (50 ea back and forth)

https://www.youtube.com/watch?v=XR2efvj-O5M
1 rope climb = 2(1 floor rope climb + 1 rope Knee 2 elbows jump & hold)

t2b scales to k2e

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