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"Speedster" - Crossfit Hardcore

WOD

"Speedster"

By Lance Mosley

8/30/18

CORE WORK

2 RDS

20 KB RUSSIAN TWIST
15 STRAIGHT LEGS DB SIT UP ( hold one DB with both hands)

SKILLS:

10 MIN WORK ON
STRICT HSPU, HS WALK, DEFICIT HSPU, KIPPING

WOD

21-15-9

TTB
CAL ROW
SDLHP 65/95
*25 M PROWLER AFTER EACH ROUND 25/45

EWOD

4 x 200m ON 2 min (warm up build speed)
10 x 100 ON 1 min
10 x 100 ON 45
Rest 2 min
5 x 100 ON 30

100’s should be SPRINT!!