Friday 9th of February 2018


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

12/9 Calorie SPRINT

5 Each Leg, Box Step Up Tempo Lower

10 Slam Ball Slams

5 Kettlebell Push Press

Strength & Conditioning

Metcon (AMRAP – Reps)

7 Minute AMRAP

Turkish Get Up’s 24/16

Must alternate arms, each rep

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Performed as 10 alternating OH Lunges

Extras

Metcon (No Measure)

4 Rounds for quality of

15 GHD Sit-Ups

15 GHD Back Extensions

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