Monday 25th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

4 Burpees – 100m Sprint

10m Spinderman crawl

6 Tempo wall Squats

Strength & Conditioning

Back Squat (6-6-6)

Perform @ 70-75% of 1rm

* Low bar back squat

Back Squat (4-4-4)

Perform @ 80% of 1RM

*Low bar back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

16Min AMRAP

12 OH lunges 42.5/30

15 Burpee over bar

12 TTB

15/12 Calories

Extras

Metcon (No Measure)

4 x 10 Single Leg GHD Hip Extension

4 x 10 DB Bent Over Row

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….