WOD

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walks (forward/backward)

8/arm 1-Arm KB High Pulls

:30 sec. Weighted Dead Bug

Into….

:30 sec. Bar Hang (2different Grips)

10/side Worlds Greatest Stretch Rotations

:30/side Iron Cross

10/side Cossack Squats

Strength

Back Squat (10 x 2 @ 55 – 65%)

SPEED WORK

* PAUSE SQUAT *

2 sec. Pause at the Bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

250m Row

15 Box Jump Overs 24/20

15 Shoulder to OverHead 115/75

Goal – 8+ Rounds
make sure you lock out your hips if you decide to do the Push Jerk

Address:

2705 W 16th St Brooklyn, NY 11224

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