Monday 9th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

5min AMRAP

400/300m Row

10m leg openers

30sec single leg glute bridge (either side)

Strength & Conditioning

Front Rack Lunge (12-12-12-12)

*between each set complete 14 jump squats and 20 Hollow rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

E3MOM 6 Rounds

300m Run

4 HSPUS

4 squat cleans thrusters 60/40

* Run will stay 300 and reps will increase by 2 every round untill you cannot complete the work load in the 3 minutes

Extras

Metcon (Time)

3 Rounds

500m Row

14 Burpee box jump overs 24/20

2min rest

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