Thursday 19th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

25M of High Knees

25M of Butt Flicks

100m Sprint

Metcon

Metcon (AMRAP – Rounds)

30 Minutes of continuous rounds @ 2HR Pace

1.6km Assault Bike

800m Run

400m Row

200m Farmers Carry 24/16

20 (10 Each Arm) Single Arm Overhead KB Lunge 24/16

5 Strict Pull-Ups

Extras

Metcon (No Measure)

Every 60 Seconds for 7 Minutes

7 Supine Rows w/Barbell in J-Hooks

7 Barbell Curls

ROMWOD

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