WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

5 Min. Flow

10 InchWorms w/2 Push Ups

15 Bodyweight Hip Thrust

5 Muscle Up Rows
https://www.youtube.com/watch?v=K8JQhb-mWUg

Mobility

Warm-up (No Measure)

:30/side 1/2 Split Hamstring Stretch

:30 sec. Banded Lat Stretch

15 Banded Scap Pulls

15 Banded Good Mornings

Then…

TheraBand Shoulder Sequence

10/side Back Circles

10 ATYs

10 Thera Rows

Segmented Clean Deadlift (Reps – 4, 4, 4)

– Touch & Go Build Your Grip

– Clean Grip (use your hook grip)

– Strong Step Up is main Focus

– Build from Last week – try to Increase

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

Run & Swing

15 MIN. AMRAP

A) 500m Run

B) 25 KB Swings 53/35

15 Sandbag Ground to Over-to Overhead 60/50
One Partner Does (A)other does (B) – Switch stations after the Run

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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