WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

6/arm 1-Arm KB Thruster

:20 sec. Bar Hang / Ring Row Hold

10 Table Top Ext. w/pause

Mobility

:30/side Pigeon Pose

:30/side Lizard Pose

10/side DeadBugs

10 Banded Around the Worlds

10 Banded Pass Throughs

Strength

Reverse Sled Drag (3 Sets of 45m Drag)

Build Up Each Round

Go Heavy

**After Each Sled Drag –

3 Wall Walks (at the top of each rep hold for :10-20 sec.)

Metcon

Metcon (Time)

3 Rounds (GRIND)

.5/.4 Mile Bike

50m Dual KB Front Rack Carry

15 Toe to Bar

10 Sandbag Ground to Overhead

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!