10/07/2018


CrossFit SPEED – Bootcamp

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Warm-up (No Measure)

5 mins

200m run

15 hollow rocks

12 jump squats

8 ring rows

6 burpees

30min: Metcon (AMRAP – Rounds)

100kb deadlifts

100 db shoulder press

100 wall balls

100 barbell curls

100 double kb walking lunges

while person 1 is working through reps person 2 is completing a 200m run changing over once back from run , between every excersise u must complete 20 burpee box jump overs before moving on to the next excerise 🙂

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