WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

2:00 Min. Bike

Then…

3 Rounds (RUMP PUMP)

12 Banded Glute Bridge Ext.

10 Banded Stiff Leg Deadlifts

:30 sec Star / Side Plank

Mobility

:30/side Sciatic Nerve Floss

:30/side 1/2 Split Hamstring Stretch

15 Slow Cat Cow

15 Superman Ext. w/Plates

Strength

Tempo Back Squat (Reps – 4, 4, 4)

Tempo – 4 . 1 . 4 . 1

Build Up Each Round

**After Each Set of Squats-

6/arm 1-Arm DB Crossbody RDLs

Metcon

Metcon (AMRAP – Reps)

For Max Reps

1 Round Total

2:00 Min. Sandbag Lunges (alternating)

Rest :30

1:00 Min. 1-Leg Wall Sit (Right)

Rest :30

1:00 Min. Turkish Get Up (Right)

Rest :30

2:00 Min. Lateral Box Step Overs

Rest :30

1:00 Min. Turkish Get Up (Left)

Rest :30

1:00 Min. 1-Leg Wall Sit (Left)

Rest :30

2:00 Min. Sandbag Lunges (alternating)

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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