WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets

single arm complex

(start with weeker arm then repeat with stronger arm)

5 Kettlebell Bottom Up Press

5 Kettlebell Bottom Up Rack Reverse Lunge

20m Kettlebell Bottom Up Rack carry

Mobility

jobes:

10 bentover row jobes

10 thumb up / thumb down

10 90/90 + 10 shoulder press

10 straight arm raises (side, 45 deg, strait)

Overhead Squat (2222)

reps 2, 2, 2, 2

*build weight from last week

increase load each st and build to HARD set of 2 in the end

17:00 clock

Metcon (Time)

16:00 clock

6 ALT DB Power Snatch 50/35

12 Toes to Bar

Row 300/250m @ 97% of max speed

rest walk 1:30

*score = total time rowed

GOAL – beat or match your time every round!

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