5/10/2017


CrossFit SPEED – Bootcamp

Metcon

paired workout

500m run

100 double unders /200 single skips

50 toes through rings

1 round of 5 pullups,10 push ups, 15 airsquats (each )

50 wall balls

400m run

80 double unders/160 single skips

40 toes through rings

1 Round of 5 pull ups, 10 push ups, 15 airsquats

40 wall balls

300m run

60 double unders/120 skips

30 toes through rings

1 Round of 5 pull ups, 10 push ups, 15 airsquats

30 wall balls

200m run

40 double unders/80 single skips

20 toes through rings

1 round of 5 pull ups, 10 push ups, 15 airsquats

20 wall balls

100m run

20 double unders/40 single skips

10 toes through rings

1 round of 5 pull ups 10 push ups, 15 airsquats

10 wall balls

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