Monday 30th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

Every 30 Seconds for 3 Minutes,

100m Sprint

then

2 Rounds of

5 Wall Facing Squats

10 Pushups

Strength & Conditioning

Shoulder Press (5-5-5)

Set 1 – 5@40%

Set 2 – 5@50%

Set 3 – 5@60%

Metcon

Metcon (Time)

Light 17.5

10 Rounds of;

9 Thrusters 30/20

35 Double Unders

Extras

Metcon (No Measure)

4 x 30 Second Hold

Flat Palm, Double Overhead Plate Hold 10/5 (each hand)

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