WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

:30 sec. Row

5/leg Goblet Rev. Lunge w/lift off

5 Pause Ring Rows
Increase pace on Row each round

Mobility

Warm-up (No Measure)

:30/side 90/90 Hip Stretch

:30/side Scorpion Pose

:30/side Dragon Pose on Box

10 Goblet Dead Bug

10 Boot Straps

10 PVC Front Side Stretch

Strength

Tempo Front Squat (4 Sets of 2 Reps)

Tempo – 2.2.X.1

Build Up Each Round

Focus on Form and Big Drive out of the Bottom Position

Metcon

Metcon (Time)

For Time……

15 – 12 – 9 – 6

Pull Ups

21 – 15 – 12 – 9

Calories on Bike

*** 16 AbMat Sit Ups after each Round**

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!