Tuesday 17th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

300m Row

14 Barbell good mornings

7 Narrow foot tempo squats

20 Banded leg lifts

Strength & Conditioning

Back Squat (8-8-8-8 @65-70%)

Pause squat 2sec pause each rep at the bottom

Metcon

Metcon (Time)

4 Rounds

200m Run

14 Alt DB snatches 22.5/15

40 pull ups

4 Rounds

7 Power Snatches 50/35

14 Oh lunges

Metcon (No Measure)

10 x 5

TTB (must be strung, rest as needed)

5 x 10

GHD sit ups

Accessories

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