Friday 19/01/2018


CrossFit SPEED – CrossFit

Movement Prep

5min AMRAP

12/9 CAL

30sec glute bridge (each side)

6 arch rocks

Strength & Conditioning

Metcon (AMRAP – Reps)

6Min EMOM

1 – 2 Turkish get ups 24/16

2 – 20 Hollow rocks

3 – 30sec Ring support hold

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Extras

3 x

1 min AAB

1 min ROW

1 True form run

1min rest

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