CrossFit SPEED – CrossFit
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 (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)
To be performed as 5 straight minutes on one movement before progressing through to the next station.
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.