WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

400m Run

Then….

3 Rounds (#RUMPPUMP)

10 Banded Good Mornings

20 Jumping Lunges

:20/side Side/Star Plank

Mobility

1:30 Min Frog Pose

1:00/side Lizard Pose

15m Perfect Stretch Walk

https://youtu.be/2z6bK_lXQa4

– Slow & Controlled

Strength

Tempo Front Squat (4 Sets of 3 Reps)

TEMPO – 3.1.3.1

Build Up each Round

**After Each Set of Squats**

7/leg DB/KB Split Stance Deadlifts

Tempo – 3.1.3.1

Metcon

Metcon (Time)

3 Rounds

200m Run

12 1-Arm DB OverHead Squats 50/35

20/16 Cal Bike

16 Wall Balls 20/14

** go unbroken on squats & wall balls **
12 DB Squats = 6 ea. Arm

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