Monday 09/10/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

200m Run

10 banded external rotations (5 each side)

10 Supine kettle bell press (5 each side)

Strength & Conditioning

Shoulder Press (5 (65%)-5 (75%)-5+(85%))

last set of 5 should be as many as possible without failure

Metcon

4Min : Double-Unders (Max)

11Min: Metcon (AMRAP – Rounds and Reps)

100m Run

8 Db thrusters 15/10

8 Weighted sit up 15/10

Extras

2 x

100m Single arm oh wall ball carry 9/6

30sec HS Hold (hands under shoulders not outside)

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