WOD

CrossFit Steed – CrossFit

Warm-up

EMOM x 6

1st – 12 Windshield Wipers (6/side) https://youtu.be/WUU0MVoszJc

2nd – Run 100m (take no more than 30sec)

3rd – 30sec Goblet Wall Sit (with pulse) https://youtu.be/S1oyqRUU7qU

30 second couch stretch each side

30 second pigeon pose each side

Childs pose w/lat stretch(hold 10 seconds at center,left,righ)

Strength

Back Squat (2,2,2,2,2)

22:00

5×2 @ 90+%

Metcon

Metcon (Time)

time goal: sub 16:00

time cap: 20:00

for time:

50-35-20

Wallballs 20/14lbs

Push Ups

Run 400m after each set of Push Ups

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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