WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

7 Min. Clock

Flow Pace

15m Quad. Crawl

8/arm 1-arm DB High Pulls

15m Duck Walk

5 Yoga Push Ups

Mobility

Warm-up (No Measure)

1:00 Min. Foam Roll (back)

:30 sec. Puppy Dog Pose

10/side 90/90 Hip Stretch

5/side Squat Thor. Rot.

10/arm Theraband Back Circles

10 Theraband ATYs

Metcon

Metcon (No Measure)

– Turkish Get Ups –

15 Min.

Athletes will either spend this time Building Up to a 1 Rep max for each arm or…

Athletes will spend this time working on the technique and efficiency of the turkish get up

Then…..

10 Min. GRINDER

15m Forward Sled Drag

4 1-arm Turkish Sit Up

4 1-arm Z-Press

15m 1-arm Front Rack Carry

15m Reverse Sled Drag

** Do all reps w/Right arm then switch to Left Arm **

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