WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

6/side Windshield Wipers

30m/side Lateral Side Shuffle

:30 sec. Wall Sit

Mobility

Warm-up (No Measure)

:30 sec. Goblet Squat Hold

:30/side 1/2 Frog Pose

10/side 1/2 Kneeling Ankle Stretch

10 Cat/Cow

:30/side Shoulder Flex. w/Barbell

:30/side Lat Stretch w/Barbell

Tempo Front Squat (Reps – 3, 3, 2, 2)

Tempo – 3 sec. Down

– Re-Rack Bar after Every Rep

– :10 sec. Rest after Each Rep

– Focus on Exploding Up

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min. AMRAP

Climb the Ladder

3 – 6 – 9 – 12 – 15 …… 21, 24 …. 30 lol

Pull Ups

DB Push Press 50/35

DB Rev. Lunges 50/35

Toe to Bar
– Scales –

PU – Ring Rows, J-Cup Pull ups

T2B – Knee to Elbow, Hanging Knee Raises, Leg Lifts

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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