Saturday 16th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

15/12 Calorie SPRINT

20m High Knee’s

20m Butt Flicks

20 x 2 Second Each Side, Heel to Ground

Strength & Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Rounds)

5 x 5 Minute EMOM’s

No Rest Between Each EMOM, move directly to the next movement.

1 -40-60 Double Unders

2- 10 Deadlifts 100/70KG

3 – 15 Pull Ups

4 – 10 Burpee over Bar

5- 100m Run

Extras

Metcon (No Measure)

20 Minute Cool Down

Walk, Bike or 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….