Saturday 2nd of December 2017


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

10m High Knees

10m Buttflicks

Sprint remainder of driveway and back

7 Barbell Good Morning’s

Strength & Conditioning

1.2KM Time Trial (Time)

1.2km run, for time

Metcon

Metcon (AMRAP – Rounds)

25 Minute EMOM

1 – 30-50 Double Unders

2 – 6 Deadlifts 120/80

3 – 7 Burpee over Bar

4 – 9 Toes to Bar

5 – 100m Run

Extras

Metcon (No Measure)

10 Minute Cool Down Bike

First 5 minutes, nose only breathing.

Second 5 Minutes, in through nose, out through mouth

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