Wednesday 25/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

5min AMRAP

100m Run

10 lunges with twist (reach to the sky)

20m tyre push

Strength & Conditioning

Power Snatch (6-6-4-4-2-2-2)

* before each set complete 30D/us

* Every 90 seconds

Metcon

14min: Metcon (AMRAP – Rounds and Reps)

21 Weighted situps 15/10

15 STOH 62.5/42.5

9 HRPUS

* End of each round 50m Farmers carry 64/48

Accessories

Metcon (No Measure)

2 Rounds

200m True form run

12 Barbel RDLS

6 GHRS

12 Back extensions

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