WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

15m Banded Skater Walks

:20/arm 1-Arm Top of Push Up Hold

7 Strict Knee to Elbow

Mobility

:30/side Pec Smash w/Ball

:30 sec. Puppy Dog Pose

:30/side Thread the Needle in Child Pose

10/side Prone Thor. Rotations

10 Front & Side Raises w/small plates

10 Cuban Press w/small plates

Strength

This is to be done Super Set Style

Close Grip Bench Press (Reps – 3, 2, 2, 2)


Tempo – 2 . 1 . X . 1

Build Up Each Round

Split Stance Barbell Romanian Deadlift (4 Sets of 8 each Leg)

https://youtu.be/pJcNzjZb14Q
Tempo – 3 . 1 . 1 . 1

Build Up Each Round

Metcon

Metcon (Time)

For Time…

Buy In- 100 Double Unders

Into…

3 Rounds

10 DB Devil Press

20 SandBag Front Squats

30m Forward Sled Drag (heavy)

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