WOD

CrossFit Steed – Steed Strength & Conditioning

Mobility

1:00 wall sit – holding KB or DB with MiniBand around knees

Then…

:45 sec. Frog Pose

:30/side Lizard Pose

:30/side 1/2 Split Hamstring Stretch

10/side Prone Thor. Rotations

10 Banded Pass Throughs

10 Banded Pull Aparts

Warm-up

Warm-up (No Measure)

RUMP PUMP COMPLEX

3 Rounds

tempo for all movements – 3.0.1.1

4 Sumo Stance Good Morning

3 Back Squats

2/Leg Alternating Back Rack Curtsy Lunge

cursty squat: https://www.youtube.com/watch?v=xClhGjz7p0A

Strength

Tempo Back Squat (3 Reps Every 3:30 for 4 Sets)

Tempo- 4 . 2 . X . 1

Build Up from Last Week

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 min. AMRAP

150/100m Row

12 Thrusters 45/35

10 Box Jump Step Down

**Rest :60 sec after each Round**
Goal – Keep the same pace(time) each round

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!