Monday 11/09/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

200m Run

10 lizards with thoracic twist

10m spider man crawl

Strength & Conditioning

Back Squat (1-1-1)

Sumo box squat

Back Squat (3-3-3-3-3 @80%)

Sumo box squat

Metcon

Metcon (Time)

16Min AMRAP

60 D/us

8 TTB

300m Run

6 Clean & Jerks 72.5/50kg

Extras

4 x 6 Single leg Hip extensions

4 x 6 DB single arm Row

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