SPD CrossFit

Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

ME Upper: Find 1RM
Bench Press Exercise

Accessory 1a: 3-5 sets x 2-6+ reps
Quads/Glutes/Hamstrings/Lower Back Exercise

Accessory 1b: 3-5 sets x 2-6+ reps
Triceps/Shoulders Exercise

Accessory 1c: 3-5 sets x 6-15+ reps
Hamstrings Exercise

Accessory 1d: 3-5 sets x 6-15+ reps
Back Exercise