3/10/2017


CrossFit SPEED – Bootcamp

Warm-up

3x

200m run

5 burpees lateral jumps

20 sec wall sit

20 broomstick shoulder rotations

8 push ups

Metcon

team of 3

200 double unders

100 burpee box jump overs (lateral)

100 front squats (30/20kgs)

100 strict pull ups

100 barbell push press (30/20kgs)

100 wall balls (9/6kgs)

100 ground to overhead (15/10kgs)

200 double unders

one person is always ticking over calories switching every 15 calories

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