Saturday 7th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

2 rounds of;

400m Run @ 8/10 intensity

3 Wall Climbs w/ 20 second HS Hold on final rep.

10 Plyo Push-ups

Strength & Conditioning

Metcon (Time)

In teams of 3, with a pet rock complete;

Tyre Push Shuttle (5-10-15)

200m (each) Farmers Carry 32/24

200m (each) Overhead Keg Carry

20 Tyre Flips, break the flips up as necessary between the 3.

Tyre flip should be challenging, ideally no more than 2-3 reps before needing to change
Pet rock will be a 20/14lb wall ball, the pet rock must stay off the ground at all times.

If the pet rock touches the ground, all team members must complete 7 syncro burpees.

Metcon

Extras

10 Minute Cool Down

Row, Ride or Run

Aim for nose breathing only

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 (10 per side) Front Rack KB Lunge 32/24

Fist must be under chin, elbow under fist.

50 Double Unders

7 Chest to Bar

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