WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets – Glute Activation

10 Single Leg Glute Bridge/leg

10 Clamshell Side Planks (theraband around knees)

30sec – 90 Degree KB Front Rack Squat Hold

Mobility

:30/side tall pigeon

:30/side lizard pose

:30/side scorpion pose

10 cat/cow with 3 sec hold in each position

into….

2 Rounds

5 Empty Bar Good Morning

+

5 Empty Bar Kang Squats

Back Squat (3333)

tempo 33X1;

3, 3, 3, 3

go heavier than last week – shoudl all be tough sets

*18:00 clock

8:00 to warm to waorking weight

10:00 to hit 4 tough sets of 3

(1 set every 3:00 @ 0:00, 3:00, 6:00, 9:00)

Metcon (AMRAP – Rounds and Reps)

14:00 amrap

row 200m

10 plank up and downs

10 russian step ups 24/20″

run 200m

10 strict ring dips

20 sec weighted superman hold
weighted superman:

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

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