Thursday 5th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

5min Cap

100 Hollow rocks

*every break 12 Ring rows

Metcon

30min: Metcon (Time)

32min Cap (paired)

100 cal

80 STOH 60/40

60 CTB pull ups

40 Squat snatches 60/40

20 Strict HSPUS

Buy out 200m tyre push

* between each movement complete 100m farmers carry (50m each tough weight)

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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