Saturday 30th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of

20 Second Extended Arm Ring Hold, hollow body emphasis

5 Wall Angels

3 Wall Climbs

Strength & Conditioning

Metcon (AMRAP – Reps)

Every 2 Minutes for 5 Sets (1 on 1 off)

Max Reps of Push-Up’s
Score is total accumulative repetitions

Metcon

Metcon (5 Rounds for reps)

5 Rounds of –

45 Seconds on 15 Seconds Off

Turkish Get Up’s

Strict Ring Pull Up’s

Assault Bike for Meters

Handstand Hold (every 10 seconds = 1 rep)

Air Squats
To be performed as 5 straight minutes on one movement before progressing through to the next station.

Extras

Metcon (No Measure)

15 Minute cool down, emphasis on good breathing the whole 15 minutes.

In through nose, out through mouth. Try and get that heart rate down nice and smoothly.

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