Thursday 18/01/2018


CrossFit SPEED – CrossFit

Movement Prep

5 x

100m run

6 ring rows

4 sumo squats

2 wall angels

Metcon

Metcon (Time)

Buy In – 150 D/us

10m HS walk / 20m sandbag crab crawl

20 Power Snatches 42.5/30

30 HRPU

40 Calories

50 STOH 42.5/30

40 Parallel Ring rows (use box)

30 HRPU

20 OH lunges 42.5/30

10m HS walk / 20m sandbag crab crawl

Buy out – 150 D/us

Extras

4 x

30sec Hollow hold

10 hollow rocks

10 GHD sit ups

(rest after each round)

*ROM WOD

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