WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

10/side 1/2 Kneeling KB Press

10/leg KB Dead-bug Ext.

10 Russian KB Swings

Mobility

Warm-up (No Measure)

:30/side Sciatic Nerve Floss

:30/side Pigeon Pose

10/side Squat Thor. Rot.

:30/side Pec Stretch w/Rig

10 Yoga Push Ups w/ 3 sec. Pause in Downdog

ACCESSORY WORK

Warm-up (No Measure)

A 1) Strict Handstand Push-up

21X1; 4-8reps; rest 2mins x 3

*if you don’t have this skill yet, perform these reps in a pike position with feet on a box

A 2) Semi Supinated Strict Ring Pull Up

31X1; 2-3reps; rest 2mins x 3

* sub to Ring Rows or Rope Rows

Warm-up (No Measure)

B 1)Tall Kneeling Anti Rotation DB Press

30×1; 4-6/arm; rest 60sec x 3

B 2) Single Arm DB Bent Over Row

21X1; 6-8/arm; rest 60sec x 3

*Place a Mini-Band around your knees for this

Metcon (No Measure)

C) KB Complex

3 Sets – Single Arm Kettlebell

5 Single Arm Kettlebell Clean from Floor

5 Single Arm KB Thruster

5 Single arm Kettlebell Overhead Lunge

rest 60sec between arms

Do 1 arm completely (15 Reps) then switch

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!