wednesday 27/9/2017


CrossFit SPEED – Hell’s Playground

Metcon

Paired workout

21. 15. 9

dumbbell clean and press (15/10kgs)

burpee box jumps

toes to bars

into….

1.6km run together

then

100 alternating wall balls

75 ab mat sit ups

50 push press (40/30kgs)

25 calories airdyne

into…

800m kettle bell run together

4 alternating rounds of

7 front squats (40/30kgs)

14 reverse lunges (40/30kgs)

21 ring rows

THEN FINISHED 🙂 AWESOME WORK

Warm-up

6 Alternating 100m runs

person A Running

Person b working through 5 push ups , 10 squats

warm up completed once u and your partner have worked through 6 100m sprints.

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