Monday 16th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

3 Rounds

30 single skips

30sec HS hold

6 Wall facing squats

Strength & Conditioning

Thruster (4-4-4-4)

*between each set complete 12 push ups (slow down fast up)

Metcon

15min: Metcon (AMRAP – Rounds and Reps)

Inc ladder

3-6-9-12-15-etc

30 D/us

Burpee box jump overs 24/20″

Power cleans 62.5/42.5

Extras

Metcon (Time)

3 Rounds

600m Row

1-1 rest

* damper must be on 10 aim for under 25 stroke rate

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