Wednesday 4th of July 2018


CrossFit SPEED – CrossFit

View Public Whiteboard

Movement Prep

5min AMRAP

30 single skips

10 kb halos (each way)

4 strict burpees

Strength & Conditioning

Metcon (AMRAP – Rounds)

9Min EMOM

1 – 30Sec seated L hold

2 – 12 Burpee over bar

3 – 2 Turkish get ups 24/16
Scale reps before movement complexity.

Metcon

Metcon (Time)

21-15-9-15-21

Wall balls 9/6

v-sit ups

Goblet squats 32/24

30 d/us

Extras

Metcon (No Measure)

3 Rounds for quality

8 Body weight bench

12 cal bike

16m inch worms 15/10

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….