WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

4 Sets

8 Dynamic Push Ups

Rest :15 sec

100m Run

Rest as Needed after Run

– Try to increase your Run Pace each round

Mobility

Warm-up (No Measure)

:30/side Lat Stretch in Child Pose

:30/side Lizard Pose

10/side Prone Thor. Rot.

:30 sec. Wall Sit Angels

10 Wall Squats w/Foam Roller

Overhead Squat (Reps – 3, 3, 3)

Tempo – 3 . 1 . X . 1

– Active Shoulders

– Balance & Control – Stability is Key

– Explode Up

Metcon

Metcon (Time)

For Time…..

3 Rounds

10 DB Squat Clean Thrusters 35/25

150m Run

8 Burpee Broad Jumps

150m Run

Rest :90 sec after each Round
Consistent Pace @ High Effort

Last Round Push Hard

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