WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

15m Bear Crawl (arms and legs straight)

6 Broad Jumps (land in Squat w/feet flat)

8/arm 1-Arm Russian KB Swings

Mobility

:30/side Banded Couch Stretch

:30/side Banded Lat Stretch

:30/side Banded Front Rack

10/side PVC Front Rack Stretch

Strength

Segment Muscle Clean (Reps – 5, 4, 4, 3)

https://youtu.be/0SwtrhZ6l4w
1 sec. pause at the Top of the knee

Build Up each Round

Metcon

Metcon (Time)

For Time….

18 – 14 – 10 – 8 – 6

Dual KB Russian Swings

Dual KB Front Rack Rev. Lunges

RX – 53 / 35 (both KB)

RX + – 70 / 53 (both KB)
Reps for Lunges is Split

18 = 9 ea. Leg

14 = 7 ea. Leg

10 = 5 ea. Leg

8 = 4 ea. Leg

6 = 3 ea. Leg

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