13/02/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

20m High knees

20m Butt flicks

10m lunge with twist

10m duck walk

Strength & Conditioning

6min : Back Squat (10-10-10 @65%)

Gymnastics

9min: Metcon (AMRAP – Rounds)

(EMOM) – RX SC

1 – 3 Strict HSPU 6 Kipping / 9 Pike push ups

2 – 6-10 Strict CTB / Pull ups

3 – 20 Arch rocks / 30 sec Arch hold

Metcon

11Min: Metcon (AMRAP – Rounds and Reps)

INC ladder 4-6-8-10-12etc

30 D/us

Front Squats

Push-ups

AKB Swings 24/16

Extras

3 x

Bench press (9 reps every 3reps 20sec hold at extension) 80% body weight

3 x 12

Landmine rows (70/50) use a towel

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