Tuesday 31st of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

200m Run

5 Narrow stance squats

5 normal squats

5 wide

Strength & Conditioning

Back Squat (12-12-12-12 @60-65%)

Strong extension.

Metcon

Metcon (Time)

17min AMRAP

800M Run

12 Sandbag thrusters 40/20

24 Push ups

30 Sit ups

Metcon (No Measure)

8 x 6

TTB (must be strung, rest as needed)

4 x 12

GHD sit ups

Accessories

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