WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

6/arm KB Strict Press

8 KB Rack Cyclist Squats

20 Wall Psoas March (10/leg) – Slow and Controlled

Mobility

:30/side 90/90 Stretch

:30/side lizard Pose

10/side Squat Thor. Rotations

10 Goblet Good Mornings

10/side Goblet Cossack Squats

Strength

Tempo Back Squat (1 + 1 Reps Every 3:00 for 4 Sets)

Tempo – 2 . 0 . X . 1

Build Up Each Round

Metcon

Metcon (4 Rounds for calories)

**Aerobic Work**

4 Rounds

Row

:50 sec. @ 95%

rest walk 1:10 Min.

After 4 Rounds….

5:00 Min.

Run Max Meters

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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