Monday 18/12/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

100m run

5 hanging shrugs

12 ring rows

Strength & Conditioning

10min: Shoulder Press (20,10,5,20)

Metcon

15min: Metcon (AMRAP – Reps)

3 Rounds for reps

400m run

Max unbroken deadlifts 100/65

20 box jumps 24/20″

* You are only scored on your accumulation of reps on the dead lifts

Extras

8 x

8/5cal AAB

10 GHD sit ups

* steady pace AAB work on strong explosive sit ups (straighten at knees to fire hamstrings)

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