01/02/2018


CrossFit SPEED – CrossFit

Movement Prep

600m Run

25m High knees

25m butt flicks

10 single leg broad jumps (each side no stumble)

Metcon

Metcon (AMRAP – Rounds)

EMOM (5 Rounds)

1 – 15/12 Cal AAB

2 – 15 Weighted sit ups 15/10

3 – 6 pistols (tempo lower)

4 – 8 Ring dips (tempo lower)

5 – 4 front squats 3 strict press 42.5/30 (3,1,x,1)

6 – 30sec side birdge each side (60sectotal)

Extras

10min AAB

every 2 min breathing drill with deadball on stomach 45/25 or heavier (5 seconds inhale 5sec pause 5sec exhale)

Mobility

2min straddle

2min pigeon (either side)

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