WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run/150m Row

10/side Side Plank Rotations

10/arm 1-Arm DB Upright Rows

Mobility

1:00 Min. Foam Roll Back

:30/side Pigeon Pose

10 cat / cow

10/side Prone Thor. Rotations

10 PVC Sotts Press

Strength

Snatch Grip Deadlift (4 Sets of 1 Complex)

Snatch Grip Complex

1 Segment Snatch Deadlift

+

1 Slow Snatch Pull

+

1 Snatch High Pull

– Start at a moderate to light weight. Build up each round

Metcon

Metcon (AMRAP – Rounds and Reps)

__PARTNER WOD__

15:00 Min. AMRAP

Partner A.

20 DB Box Step Ups 20″/16″

50 Double Unders

20 1-Arm DB OH Squat (10 ea arm)

Partner B.

Max Cal Bike or Row

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