WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

7/5 Cal. Bike

:20/side Side Plank (hold DB if possible)

10 Yoga Push Ups
– 2 sec. Pause @ Bottom of Push Ups

– Scale to Knees for Full Range of Motion

Mobility

1:00 Min. Foam Roll Upper Back (hold arms In overhead position)

:30/side Prone Thread the Needle

10 DownDog into Seal (slow)

10 Table Top Ext w/pause at top

Strength

Pause Push Press (Reps – 6, 4, 2, 6)

https://youtu.be/01nn6hdcclc
TEMPO – 3 . 1 . X . 2

Tempo has changed from last week but read it the same way

-3 sec eccentric(down), 1 sec. pause in Dip, X is the dynamic Push Press, 2sec hold overhead

Build Up From Last Week

Metcon

Metcon (Time)

For Time…

3 Rounds

350/300m Row

15 Dual KB/DB Push Press 53/35

20 AbMat Sit Ups
Try to increase your pace on the row each round

Example of Row:

Round 1 – 1:55

Round 2 – 1:50

Round 3 – 1:45

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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