Sunday 01/07/2018


CrossFit SPEED – Sunday Social Session

View Public Whiteboard

Warm-up

2km Row

* steady pace

Accessories

3 Rounds

20m Deadball lunge (must hold below shoulders and above hips)

5 Russian push ups

20 False grip ring rows

Strength & Conditioning

Overhead Squat (6-6-6-6)

2 second pause in the bottom on each rep

Metcon

Metcon (Time)

3 Rounds

40 KB snatches 24/16

40m OH lunge

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….