WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

100m Run

10 Lemon Squeezes

10m Monster Walks (Forward & Backward)

:20 Double KB Squat Hold (pulse up n down)
Increase pace each round

Mobility

Warm-up (No Measure)

:45 sec. Straddle Stretch

:30/side Banded Hip Stretch

:30/side Banded Ankle Distraction

10/side Squat Thor. Rot.

10 Banded Scap. Pulls

10 Wrist Stretch in Floor

Strength

Hang Clean (4 Sets of 3 Reps)

Hang Squat Cleans

– Hang is below the knee

– DO NOT Drop the bar between Reps

– 65 – 70% of 1RM

Metcon

Metcon (3 Rounds for reps)

Triple Threat 😈

3:00 Min. AMRAP

30 KB Swings 53/35

30 Burpees

Rest :90

3:00 Min. AMRAP

12 Hang Power Cleans 105/75

10 Shoulder to OH 105/75

Max Cal. On Rower in Remaining Time

Rest :90

3:00 Min. AMRAP

30 Wall Balls

Max Cal. On Bike in Remaining Time

score = total of burpees+bike+row

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