Saturday 18th of November 2017


CrossFit SPEED – CrossFit

 

Movement Prep

2 Rounds of;

Alternating every 5 metres between High Knees & Butt Flicks, for 50m

Sprint back 50m

7 Good Morning’s w/barbell

10 Squat Jump’s

Strength & Conditioning

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (AMRAP – Rounds)

24 Minute EMOM

1 – 10-12 Deadlifts 100/70 KG

2 – 40-70 Double Unders

3 – 10-15 Wall Ball’s 9/6

4 – 10-12 Burpee over Bar
Pick a number that you can hold across all 6 rounds, or increase on.

You should never need to decrease, know your own body and pick numbers that suit.

Extras

Metcon (No Measure)

10 Minute EZ Cool Down,

First 5 minutes nose breathing only, last 5 in through the nose out through the mouth.

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