Tuesday 24th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

300m Row

30sec glute bridge

30sec box thoracic drill (with broomstick)

Strength & Conditioning

Front Squat (10-10-10-10 @65-70%)

tempo 2,1,x,1

*must be taken from the ground

Metcon

Metcon (Time)

3 Rounds for time

400m Run

10 deadball over box (burpee over to fetch deadball)

10 Ctb

10/8 cal aab

Metcon (No Measure)

8 x 6

TTB (must be strung, rest as needed)

4 x 12

GHD sit ups

Accessories

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