WOD

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

200m Run/Row

Into…

2 Rounds

15m Bear Crawl

15m Lunge & Reach

10 Yoga Push-Ups or Downward Dog into Sh. Taps

8/leg Single-Leg Glute Bridge

Then…

:30 sec Foam Roll Upper Back w/Arms OH

10/side Child Pose Thor. Rotations

5/side 90/90 Hip Stretch (5 Push Down/5 Lift Leg)

10 empty Bar Good Mornings

Strength

Deadlift (4 x 4 Zero Bounce)

80 – 90% of 1 Rep Max

Touch N Go

No Mix Grip

Metcon

Metcon (6 Rounds for reps)

EMOM for 30:00

Alternating Movements after EACH Minute

1: 10 Burpees to 6″ Target

2: 12 CTB Pull Ups

3: 15/12 Calorie Row

4: 12 Box Jump Overs 24/20

5: Run 200m

Goal: To Finish each Round with :20 sec. left on the Clock
This EMOM is long so it’s going to get tough. Scale the reps down if you feel like you will NOT finish with at least 10 seconds rest.

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