Thursday 21st of September 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

20m Toes hops

5 side bridge with reach throughs (each side)

6 broomstick lifts

10m Broad jumps

Metcon

Metcon (Time)

6-5-4-3-2-1

Squat clean thrusters 70/47.5

Bar muscle ups
Scaled option for muscle up – kip to pike

Metcon

Metcon (Time)

800m Run

15 Power Cleans 62.5/42.5

10 Burpee Box jumps 24/20″

5m HS walk

600m Run

15 STOH 62.5/42.5

10 Burpee Box jumps 24/20″

5m HS walk

400m Run

15 Back Squats 62.5/42.5

10 Burpee Box jumps 24/20″

5m HS walk
Scaling options for HS walk is 2 Wall climbers

Extras

Metcon (No Measure)

40 GHD sit ups

* every break 2min heavy deadball hold

ROMWOD

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