Thursday 24th of August 2017


CrossFit SPEED – CrossFit

Warm-up

3 Rounds of;

20 Second Hanging Leg Raise

20 Second Handstand Hold

10 Air Squats

Strength & Conditioning

Metcon (No Measure)

3 Sets for max time held

L-Sit Hold
L-sit to be performed on dumbell’s.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

12 KB Snatch 24/16

24 KB Overhead Lunge 24/16

200m Run

Metcon (Time)

21-15-9

Assault Bike Calories

Rower Calories

Extras

Metcon (No Measure)

ROMWOD

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