WOD

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

Then….

:30/side Banded Hamstring Stretch

:30/side Banded Couch Stretch

:30/side Banded Lat stretch

:30/side Banded Front Rack Stretch

10/side Squat Thor. Rotations

10/side Wrist Stretch on Floor

Warm-up

Warm-up (No Measure)

– Empty Bar Warm Up –

2-3 Sets

5 Segmented Clean Pulls

5 Muscle Clean into Front Squat

5 Hang Pause Power Clean (3 sec. in Catch)

5 Hang Squat Cleans

Strength

Hang Clean (Reps 3, 3, 2, 2)

Build Up Each Round

If you have 1RM up to 80%

May drop and reset after each Rep

Metcon

Metcon (AMRAP – Reps)

15 Min. AMRAP

50 Wall Balls

40 Cal. Row

30 Burpees Over Rower

20 Double KB Deadlifts

10 Ring Muscle Ups
-Scales-

Muscle Ups:

-Jumping Bar Muscle Ups

– 2 Ring Rows + 2 Dips = 1 Rep

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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