WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6:00 Min. Clock

Assault Bike at moderate pace

Every :60 sec.

5 Goblet Squats

5 Ring Rows

Mobility

Warm-up (No Measure)

:30/side 90/90 Hip Stretch

:30/side Lizard Pose w/Arms extended

10/side Prone Thor. Rot.

10 PVC Cuban Press

10/side PVC Front Rack Side Stretch

https://youtu.be/TaocPxOkvrA

Strength

Tempo Front Squat (3 Sets of 5 Reps)

Tempo – 2 . 1 . X . 1

Metcon

Metcon (6 Rounds for reps)

Back to Back

6 : 00 Min. EMOM

* Alternating *

A. 5-8 Strict Pull Ups

B. 2 Rope Climbs

6 : 00 Min. EMOM

* Alternating *

A. 7 Toe to Ring + 4 Ring Dips

B. 100 m Run (High Effort NO JOGGING)

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