Monday 06/11/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

12/9 cal

6 wall angels

6 hanging shrugs

12m duck walk

Strength & Conditioning

7min: Shoulder Press (1RM)

Weightlifting

10MIN: Clean and Jerk (1RM)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extras

3 x

12 single leg romanian KB deadlifts 24/16

10 Single leg ghd hip extentions

3 x

(Complex)

3 strict ttb

30seconds Rig L hold

15 Hollow rocks

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….