31/101/2018


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

40 Single skips

6 strict hanging leg raises

12 Arch rocks

Strength & Conditioning

Metcon (AMRAP – Rounds)

EMOM (3 Rounds)

1 – 12-18 Resistance band push ups

2 – 6-12 Strict ring Pull ups

3 – 30 Hollow rocks

Metcon

1000m Row (Time)

Max Effort 1000m Row
Buy In – for time

Metcon (Time)

3 Rounds

75 D/us

30 sit ups

20 Single arm KB Clean & Jerk 24/16

10 single arm OH lunges 24/16

Extras

4 Sets (superset then rest)

12 Supine grip ring rows

6 Barbel curls (lower on each rep 8-10seconds)

3 x

30 Second hollow holds

every break 10 sit ups

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