Saturday 10th of February 2018


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

7 Wall Angels

7 Barbell Good Mornings

10m Butt Flicks

10m High Knees

10 x 2 second each side heel to ground

Strength & Conditioning

Seated Dumbell Strict Press (4 x 8)

Performed with two dumbell’s at the same time, only pressing what the weaker side can press.

Metcon

Metcon (Time)

3 Rounds for Time

21 Deadlifts 102.5/70

15 Pull-Up’s

9 Push-Up’s

400m RUn

Extras

Rope Climb (2 sets of 2 Minutes for max reps)

Rest as needed between sets

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