WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

12 Russian KB swings

:20 sec Handstand Hold

10 Plank Up/Downs

Mobility

1:00 Min. Straddle Stretch

:30/side Pigeon Pose

:30/side Couch Stretch

10 Slow Cat Cow

10 Banded Pull Aparts

15 Banded Goos Mornings

Strength

Banded Deadlift (4 Sets of 1 + 1 + 1)

Keep Reps at 55 – 65% of 1 RM

:15 sec. Rest Between Reps

Rest as Needed Between Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 Min. AMRAP

8 Dual KB Deadlifts 70/53

30m Farmers Walk 70/53

10 Burpees

:90 Sec. Rest

7:00 Min. AMRAP

3 Wall Walks

6 Dual KB Sit Ups

12 Dual DB Box Step Ups 50/35

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