WOD

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7/arm 1-Arm 1/2 Kneeling Buttoms Up KB Press

:20/side Star Plank

7/arm Suitcase Deadlifts

Into….

10/side Quad. Thor. Rotations

8/side Pause Cossack Squats

10 Seal into Downward Dog

10/each Theraband A,T,Y

Strength

Shoulder Press (8 X 3 Heavy)

Build up each round

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

For Time….

4 Rounds

w/PARTNER

400m Run (together)

100m 1-Arm Farmer Carry (50m Each Arm)

***Run & Carries Done Together, If You or Your Partner Stop You BOTH Stop***
Try to Pick a Heavy Weight BUT Don’t Go TOO HEAVY

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2705 W 16th St Brooklyn, NY 11224

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