Saturday 20/01/2018


CrossFit SPEED – CrossFit

Movement Prep

3 x

20m Bear crawl

5 Push ups (with shift back into down dog 5 sec hold)

6 Cossack squats

Weightlifting

10min: Thruster + push perk (Find heavy )

1 Squat clean thruster

1 Push jerk

Metcon

17min: Metcon (AMRAP – Reps)

Buy in – 1.6km Run

AMRAP

30 AKB swings

20 Pull ups

10 Squat cleans 62.5/42.5

Extras

10min

60% effort only nose breathing

– bike

– row

– run

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