31/10/2017


CrossFit SPEED – Bootcamp

Metcon

Paired 35 min amrap

( Alternating movements )

10 Front Rack lunges 40/30kgs

10 Syncro burpees

10 Front squats 40/30kgs

10 syncro burpees

10 box jumps

10 syncro burpees

10 Db Thrusters 15/10kgs

10 syncro burpees

10 Pull ups

10 syncro burpees

Athlete one does 10 reps of movement then there there partner, then 2nd athlete does there 10 reps

Once both completed 10 reps each moving onto to syncro burpees then have to complete 20 cals in total before moving onto to next excerise.

Warm-up

400m run

20 leg swings

10 inch worms

10 lunge and twists

5 burpees

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