WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

20 Frog Pumps

7/leg 1-Arm OH Rev. Lunge

:20 sec. L-Sit Hang

Mobility

Warm-up (No Measure)

:30 sec. Cross Leg Forward Fold

:30/side 1/2 Split Hamstring Stretch

:30/side Calf Stretch w/Rig

:30/side Banded Lat Stretch

10 Scap Pulls w/Band

15 Banded Good Morning /Pause

Segmented Clean Deadlift (Reps – 3, 2, 1, 3, 2, 1)

– Wave Loads –

The second 3,2,1 should be heavier

Control the bar

Metcon

Metcon (Calories)

15 : 00 Min. AMRAP

w/Partner

15 Wall Balls

15 KB Swings 53/35

15 Toe to Bar

Partner is Rowing for Calories

** Switch Positions once Partner Finishes Toe to Bar **

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