WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

35 Double/Single Unders

12 Ring Rows

12/arm DownDog Shoulder Taps

12 Straight Leg Sit Ups

Mobility

:30/side Pec Stretch on Wall

:30/side Banded Lat Stretch

10/side Quad Shoulder CARS

https://youtu.be/JMRpicZuC8Y

15 Banded Scap Pulls

Strength

Push Press (3 Sets of 6 Reps)

– Touch & Go –

Build Up Each Round

** After Each Set of Push Press**

8/arm DB Chainsaw Rows

https://youtu.be/G_g__6L1tGw

Metcon

Metcon (Time)

For Time…

3 Rounds

16/12 Cal Bike

15 Pull Ups (kipping)

12 Ring Dips

16/12 Cal Row

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