WOD

CrossFit Steed – CrossFit

Warm-up

3 Rounds

10 bent over PVC pass throughs

3 Wall Walks (hold 5sec at top of each rep) or 3 inchworms w/push up shoulder taps 3 second pause after each tap

12 Banded External Rotation/arm (20X1)

into…

30 second Worlds Greatest Stretch each side

30 second Downward dog w/ankle reach each side

30 second calf stretch on rig each side

Strength

Split Jerk (1,1,1,1,1,1,1)

increase weight each set; only if the prior rep is perfect – NO MISSES

don’t exceed 85%

Metcon

SIDEKICK SATURDAYS

Metcon (Time)

Teams of 2

Run 2 miles (1 mile each)

Alternating 400m Runs – relay race style; “you go, I go”

*RULE*

partner that isnt running: accumulate max time HS hold against wall (then switch)

*SCORING*

your score = how long you individually accumulate holding the HS

GOAL – push the pace on the run, go harder then your typical 1 mile pace because you are breaking it down into 4 segments – faster you go saves your partner from holding hs longer!

note

2 miles = 8 400m runs;

Rx+

perform 1.5 miles in runs

max distance HSW in the 1:1 run time in between 400 m runs

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

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