WOD

CrossFit Steed – CrossFit

Warm-up

3 Sets

10 Tall Kneeling KB/DB Push Press (alternating one arm at a time – 5/arm light weight)

10 KB Russian twists(5/each side)

Mobility

Thera Band “ATY” complex

10 reps( at each position)

Push Jerk (5555)

(Touch and go reps at shoulder); pause 1sec OH for each rep; rest 90sec

*5 minutes to warm up to starting weight.

** Strating weight should not exceed 50% of 1 RM max. Last set should not exceed 75% of 1 RM

***Touch and go.

Metcon (Time)

3 Rounds for Time

35 Double Unders/70 single unders

8 Single Arm KB/DB Clean and Push Press/arm

20 abmat sit ups

8 Dual KB/DB Deadlift (heavier than clean and press)

10 Hand Release Push Ups

*15 minute time cap

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