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)
