WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

15m Lat. Banded Walks (ankle)

:20/side Side/Star Plank

10 Dual DB Upright Rows

Mobility

1:00 Min. Straddle Stretch w/Rig

:30/side Lizard Pose Arms Extended

10/side Goblet DeadBug

15 Goblet Good Mornings

Strength

Forward Sled Drag (3 Sets of 50m Drag)

Start at a Heavy Weight

Build Up is you can Each Round

**After each set of Drags**

12 Supine Leg Raises

Tempo – 4.1.X.1

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

:60 sec. Assault Bike

6 Dumbbell Deadlift

30m DB Farmers Carry

6 Dumbbell Deadlift

:60 sec. Row (Damper at 10)

6 Strict Knee to Elbow (rings)

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