Monday Public Holiday Workout


CrossFit SPEED – Open Gym

Movement Prep

2 x

25m High Knees

25m Butt flicks

25m Bear crawl

25m Broad jumps

4 wall angels

Metcon

Part 1

20min: Metcon (Time)

For time: (Team 4)

Pair 1:

500-m run

34 handstand push-ups / HRPUS

34 dumbbell snatches

Pair 2:

500-m run

40 handstand push-ups / HRPUS

40 dumbbell snatches

Pair 1 (each):

500-m run

40 ttb

40 AKB swings 32/24

Pair 2 (each):

500-m run

34 ttb

34 AKB swings 32/24

* While one pair is working through there round the other is accumulating calories

Metcon (Calories)

Max Calories
These are the calories accumulated while working through the workout. (if workout is completed before cap all 4 athletes continue to max out calories until time is called)

Metcon

Part 2

14min: Metcon (AMRAP – Rounds and Reps)

Inidan File ladder

8-10-12-14-16-18

20 D/US

Wall Balls 9/6

Deadlifts 70/50

Push Jerk (1 Attempted max reps 42.5/30)

Extras

Back Squat (set 1 5 x 65% set 2 5 x 75% set 3 5+ x 85%)

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