WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

10/8 Cal. Row

10 Goblet Squats

:30 Sec. Handstand Hold

Mobility

1:00 Min. Foam Roll Lower Back

:30/side Banded Hip Stretch

:30/side Banded Couch Stretch

10 Bird/ Dog

10 3-Position PVC Pass Throughs

10/side PVC Front Rack Stretch

10 PVC Sotts Press

Strength

Clean Complex (1 Rep Every :90 for 4 Sets)

– Clean Complex –

1 Power Clean

+

2 Hang Power Clean

Build Up each Round

Metcon

CF OPEN 20.1

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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