Saturday 1th 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

400m Run (Time)

Max Effort 400m Run
2min rest no more then repeat

400m Run (Time)

Max Effort 400m Run


Metcon (AMRAP – Rounds)

24 Minute EMOM

1 – 12-15 Calories

2 – 40m Sled Push

3 – 2-4 turkish get ups

4 – 15-20 Box jump overs

5 – 8-12 Strict press 42.5/30

6 – 45second weighted plank 20/15
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.


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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