Warm-up:
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
Assistance: 3-5 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
Comments
CrossFit Journal
SPD CrossFit 
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)
95 x 10 x 2 (Bands)
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
155 x 10 x 1 (Bands)
Assistance: 3-5 sets x 6-15+ reps
Hamstrings – BW x 12 x 2
Core Exercise