WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets NFT

20sec Wall Facing Shoulder Taps

20sec Single Arm Active bar hang

10m Reverse Seal Walk

30sec Tuck L-Sit on paralettes (hands on a box or plates on floor)

Mobility

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

Push Press (3333)

15:00 clock

tempo 32X2;

reps: 3, 3, 3, 3

goal is to have all sets of 3 be tough ones, you may increase weight from set to set

Metcon (AMRAP – Rounds and Reps)

station 1

5:00 amrap

Run 100m

4 Man Makers 40/25ls

rest 2mins

Station 2

5:00 amrap

Row 150m

10 reverse Lunge steps (5 per leg)

5 Hand Release Push Ups

rest 2mins

station 3

5:00 amrap

30 sec wall sit hold

5 Burpee Box Jump Step Down 24/20″
19:00 clock

3 stations Rotate 5:00 at each one: Stagger athletes to start at different places

*every athlete completes each station once

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