Saturday 9th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds

20m Frankensteins

10m hip openers

4 wall facing squats (arms vertically extended)

10 broomstick lifts

Strength & Conditioning

600m Run (Time)

3min Rest

600m Run (Time)

Metcon

Metcon (AMRAP – Rounds)

20 Minute EMOM

1 – 24 Hollow rocks

2 – 8 Snatch grip deadlifts 80/60

3 – 4-8 wide grip strict pull ups

4 – 14-18 HRPUS

5 – 20m tyre push

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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