Friday 27/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

warm up game (reflex testing)

Strength & Conditioning

Push Press (10-10-10-10)

* to start each set 15 Hollow rocks

* 2min rounds

Metcon

Metcon (Time)

For Time (paired)

50 HSPUS (top of HS)

50 Bent over barbell rows 50/35 (top of deadlift)

50 V sit ups (hollow hold)

50 Sumo deadlift high-pulls 50/35 (top of deadlift)

50 Renegade Rows (top of push up)
while 1 athlete works the other must be holding the corresponding position, if this position is not being held work cannot be completed.

Accessories

4 x 12 Bench press @ 60%

* between each set max unbroken push ups

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