WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

30sec Single Leg Plank

(15sec with Right foot eleavted, 15sec with Left foot elevated)

30sec Static Banded Glute Bridge – Red or Purple
Focus on Glute and Core Activation

Mobility

Warm-up (No Measure)

:45 sec. Straddle Stretch w/Rig

:30/side 90/90 Hip Stretch

:30/side 1/2 Split Hamstring Stretch

10 Slow Cat/Cow

10/side Goblet Split Squats

Strength

Back Squat (Find a 1 Rep Max)

18:00 Min. Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 Min. AMRAP

10 Toe to Ring/Bar

10 Wall Balls 20#/14#

30 Double Unders

Rest 1:30

6:00 Min. AMRAP

10 DB Snatch 50#/35#

10 Box Jump Step Down 24″/20″

100m Run
-Scales-

T2Ring or Bar-Hanging Knee Raises

DU- 50 Singles

Box Jumps -Goblet Squats

Perform this for best possible score. Utilize what you have learned about pacing

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