WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

10 Push Up into T Rotations

:20 Sec. Active Bar Hang

10 Squat Jumps

Mobility

Warm-up (No Measure)

:30 sec. Straddle Stretch

:30/side 1/2 Frog Pose

10/side Worlds Greatest Stretch Rotations

10 Banded Pass throughs

10 Banded Pull Aparts

10 Banded Shoulder Press

Skill Work

ROPE CLIMB WORK (15 : 00 Min. Clock)

Focus on the technique of how to wrap the feet and be the most efficient with our movement.

Those who RX Rope Climb WODs work on Legless

6 x 2-3 Legless

5 x 2-3 Legless Starting in Seated Position

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min. GRINDER

15 Toe to Ring/Bar

10 Sand Bag Cleans

16 Sand Bag Lunges

30m Rev Sled Drag Heavy

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