CrossFit SPEED – CrossFit
Movement Prep
3 x
4 Burpees – 100m Sprint
10m Spinderman crawl
6 Tempo wall Squats
Strength & Conditioning
Back Squat (6-6-6)
Perform @ 70-75% of 1rm
* Low bar back squat
Back Squat (4-4-4)
Perform @ 80% of 1RM
*Low bar back squat
Metcon
Metcon (AMRAP – Rounds and Reps)
16Min AMRAP
12 OH lunges 42.5/30
15 Burpee over bar
12 TTB
15/12 Calories
Extras
Metcon (No Measure)
4 x 10 Single Leg GHD Hip Extension
4 x 10 DB Bent Over Row
