Monday 18th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

300m Run

12 Squat with thoracic extension

10m Duck Walk

Strength & Conditioning

Back Squat (1-1-1)

Perform @ 87.5-90% of 1rm

Back Squat (3-3-3-3-3)

Perform @ 82.5-84.5% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

16Min AMRAP

20 Wall Balls 9/6

8 Power Snatch 65/45

10 TTB

400m Run

Extras

Metcon (No Measure)

4 x 8 Single Leg GHD Hip Extension

4 x 8 DB Bent Over Row

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