Friday 13/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

Hungry hippo (battle of the crab crawl)

Strength & Conditioning

Sumo Deadlift (6-6-6-6)

Between each set 20m sprint (start from a laying position facing the opposite way)

Metcon

Metcon (Time)

(Paired)

10 x 200m relay sprints

into (alternating rounds)

6 Rounds

8 double kb cleans 24/16

16m front rack lunge

8 Burpee over kettlebells

into

10 x 15/12 cal AAB sprints

Accessories

21,15,9

Barbel curls

ring push ups

50m Gun carry 15/10

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