Thursday 12th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

4min (core piece)

2min Bridge

1min hollow rocks

1min bridge

* every seconds spent not working will be 1 burpee and tally these will be completed at the end of the 4 minutes.

Metcon

34min: Metcon (AMRAP – Rounds and Reps)

AMRAP

500m Row

30 Box jump overs 24/20″

30 Deadlifts 70/45

30 cal AAB

20 TTB

20 STOH 70/45

800m Run

10 Tyre flips

10 Ring dips

* pace yourself try and have as little rest as possible and focus on breathing.

Extras

Metcon (No Measure)

ROMWOD

*ask one of the coaches to put this on, Thursday is a warrior routine, if there is one day you stretch this should be it. take some time to give back to your body.

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