WOD

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

Then….

:30/side Thread the Needle in Child Pose

:30/side Lizard Pose w/arms extended

10/side Bird/Dog w/3sec Pause

10/side TheraBand Back Circles

10 TheraBand ATYs

10 TheraBand Rows

10 TheraBand OH Squats

Warm-up

Warm-up (No Measure)

– Empty Bar/PVC Warm Up –

2-3 Sets

(Burgener Warm Up)

3 Down & Ups

3 High Pulls

3 Muscle Snatch

3 OH Squats

3 Snatch Balance (1/4 Squat)

3 Snatch Balance (full squat)

3 Hang Power Snatch

Strength

Hang Power Snatch (4 Sets of 2 Reps)

Build Up Each Round

Focus on your technique

Speed under the bar

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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