WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

300m Row

Then….

3 Sets

1 Turkish Get Up (Right Arm)

10m OH Carry (Right Arm)

3 KB WindMills (Right Arm)
Do 1 full set w/1-Arm then switch-3 Sets ea. Arm

Mobility

Warm-up (No Measure)

:30/side Thread the Needle in Child Pose

:30/side Scorpion Pose

10/side Bird/Dog w/Pause at Ext.

10 Lateral & Frontal Raises w/Small Plates

8/arm 1-Arm High Pull into External Rot. (Light)
Thread the needle

https://images.app.goo.gl/A9j1uRmMj5oAVWb66

Strength

Jerk Skill Complex (Every 2:00 for 5 Sets)

– Jerk Complex –

1 Jerk Squat

+

1 Jerk Drive

+

1 Pause Split Jerk (Pause in Catch)

+

1 Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 : 00 Min. AMRAP

250m Row

9 Ring Push Ups

9 DB Strict Press 50/35

200m Run

7 Ring Push Ups

7 Handstand Push Ups (kipping)
– Scales –

Ring Push Ups – Use DBs or Hand Release Push Ups

HSPU – Pike / Pyramid / or Z-Press

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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