WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

5:00 Min. Clock -Flow Pace-

100m Run

10 Russian KB Swings

10/side Russian Twist

10 KB Touches

Mobility

Warm-up (No Measure)

:45 sec. Straddle Stretch

:30/leg Banded Hamstring Stretch

10 Slow Seal into Down Dog

:30/side Banded Hand Behind the back Shoulder Stretch

15 Banded Scap Pulls

15 Good Mornings

Segmented Clean Deadlift (3 Sets of 3 Reps )

Segment Clean Complex

– 15:00 Min. Clock –

2 Segment Clean Deadlift

+

2 Segment Clean Pulls

+

1 Hang Clean Pull

– build up to 105% of Max Clean

Metcon

Metcon (Time)

For Time ….

w/Partner

6 Rounds

30 Wall Balls

400m Run

30 Alternating DB Snatch

450m Row

** As a team you will both do each round together splitting up the reps

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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