WOD

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

– Focus on Back & Lats then Hit Glutes Hamstrings and Quads

Then….

:30/side Banded Hip Distraction

:30/side Banded Ankle Distraction

:30/side Banded Lat Stretch

:30/side Banded Front Rack Stretch

10 Yoga Push Ups

Warm-up

Warm-up (No Measure)

– Empty Bar Clean Warm Up –

2-3 Sets

5 Segment Clean Pulls

5 Muscle Cleans + Front Squat

5 Hang Power Clean w/Pause

5 Hang Squat Cleans

Strength

Clean (1 Rep Max)

1 Rep Max Squat Clean

Build Up Steady – Take the stairs not the elevator

If new to movement find a 1RM Hang Clean

Metcon

Metcon (Time)

For Time…..

27 – 21 – 15 – 9

Chest to Bar Pull Ups

Double KB Front Squats 35/25

RX+ 53/35

15:00 Min. cap
– Scales –

C2B – Pull Ups / Jumping Pull Ups / J-Cup Pull Ups / Ring Rows

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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