Saturday 06/01/2018


CrossFit SPEED – CrossFit

Movement Prep

3 x

4 Pull unders

10 close grip push ups

10m duck walk

4 squat tuck jumps

Metcon

10min: Metcon (Time)

3 Rounds for time

400m Run

21 AKB Swings 24/16

12 Ring dips

16min: Metcon (AMRAP – Rounds)

Increase squat clean ladder

2 Squat cleans

20 Double unders

M – 60 inc by 10kg every round

F – 40 inc by 5kg every round
weight mentioned is the starting weight. Scaled start at 40/30 with same increases.

Extras

10min active recovery AAB 60%

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….