WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets –

10 Quadruped Hip Extensions

10 Single Leg Band Resisted Glute Bridge/leg

10 Banded russian KBS – HEAVY

*FIRE THE GLUTES!

Mobility

20 cosack squats (10 ea side) – 2 sec pause in bottom

:30 lizard pose into :30 worlds greatest stretch R

:30 lizard pose into :30 worlds greatest stretch L

:30 tall pigeon into :30 pigeon lay chest to knee

20 alternating scorpions – 10 ea side

10 cat/cow with 3 sec hold in each position

Back Squat (33222)

tempo 22X1;

reps: 3, 3, 2, 2, 2

19:00 clock

continue to try to buid in load, you may increase with each set and the goal is for your best weight this week to be better then last weeks

19 mins to warm up and hit 4 tough sets of 5

– you may increase load ea set only if the tempo is perfect

Metcon (Time)

21-15-9

Dual KB/DB Deadlift 53/35

Double Unders

dual kb/db squat cleans 50/35

Double Unders

Dual kb/DB Push Press 50/35

duble unders
time goal: sub 12:00

cap 16:00

**scale all movements to barbell if needed

115/75

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