10/10/2017


CrossFit SPEED – Bootcamp

Bootcamp

Warm-up

in pairs 5 min amrap

100m run

10 med ball squat and throw

15 linked sit ups

10m linked arm back to back squat hold

Metcon

Teams of 4

breaking teams of 4 up into pairs

Pair one completes

3KM ROW, OR 6KM ASSULT BIKE.or 3KM RUN

Pair Two completes

2x

20 dumbell squat cleans 15/10kgs

20 box jump overs

20 push ups on rings

20 toes through rings

20 kb snatches 24/16kgs

If finished before pair one is done on the rower or airdyne u are working through max big dogs which is

1 burpee

1 toes to bar

1 pull up

1 hrpu

5 air squats

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