WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

400m Run

Then…

3 Rounds #RUMPPUMP

15 Frog Pump

10/side Jane Fonda

15 Seated Band Abduction

Mobility

:30/side 90/90 Hip Stretch

:30/side Lizard Pose

10/side Banded Dead Bug

10 Banded Upright Rows

10 Banded Good Mornings

Strength

Tempo Back Squat (4 Sets of 3 Reps)

TEMPO – 3 . 1 . 3 . 1

Build Up Each Round

** After Each Set of Squats **

6/leg Stagger Stance KB Deadlifts

Metcon

Metcon (Time)

For Time….

1k/850m Row

30 DB Burpee Step Ups 35/25

5 Wall Walks

100m Double KB Front Rack Carry

Address:

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