WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

5 Double KB Sit Ups

10 Double KB Push Press

20m Double KB Rack Carry(not overhead)

10 Windshield Wipers
Same weight for all KB Movements

Mobility

Warm-up (No Measure)

:30/side Lat Stretch in Child Pose

:30/side Scorpion Pose

10 Slow Prone Angels w/Rotations

10 TheraBand Back Circles

10 TheraBand ATYs

10 TheraBand Rows

Strength

Jerk Skill Complex (2 Reps Every 3:00 for 4 Sets)

– Jerk Complex –

1 Push Press

+

1 Power Jerk

+

1 Split Jerk

Metcon

Metcon (Time)

For Time……

800m Run

15 Double KB Cleans

12 Ring Dips

9 Handstand Push Ups

600m Run

12 Double KB Cleans

9 Ring Dips

6 Handstand Push Ups

400m Run

9 Double KB Cleans

6 Ring Dips

3 Handstand Push Ups
-Scales-

Double KB -sub – Double DB

HandStand Push Ups:

-Pike (box) Push Ups

-Pyramid Push Ups

-DB ZPress

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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