Thursday 26/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

300m Run

10 Russian kb swings

10 deadlifts (light)

Metcon

36min: Metcon (Time)

6 Rounds for time

800m Run/800m Row / 1.6km bike (1mile)

20 kb swings 24/16

15 pull-ups

10 Deadlifts 90/60

* 2 Rounds will be done on each cardio stimulus, reps and other movements do not change

Accessories

6 minutes – Barbell quad work

6min trigger ball work (glutes and back)

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