Friday 29 of September 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds

12/9 Calories

15 Banded pulse squats

10 Scorpions

6 Single leg glute extensions

Strength & Conditioning

Front Squat (3-3-3-3)

Perform @ 75% of 1RM tempo – 4-2-1

Metcon

Metcon (Time)

3 Rounds

20 Barbell partner lunges 42.5/30

20 syncro sit ups

20 Syncro KB Swings 24/16

20 syncro sit ups

Buy out – 400m farmers carry 32/24 (alt every 100)

Extras

Metcon (No Measure)

3×12 (each side) Single Leg Romanian Deadlift

3×12 (each side) Banded Straight leg Kick Back

3×12 Banded Rear Delt Fly (high to low)

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