Thursday 04/01/2018


CrossFit SPEED – CrossFit

Movement Prep

1 x

400m Jog

25m high knees

25m butt flicks

1min single leg glute bridge (30 each leg)

Metcon

12min: Metcon (AMRAP – Reps)

24/18 Cal AAB

12 TTB

12 Db cleans

12m DB front rack lunge 20/15
1min rest

12Min: Metcon (AMRAP – Reps)

500m Row

12 Weighted pistols 16/12

6m HS walk
1Min rest

12Min: Metcon (AMRAP – Reps)

300m Wall ball carry 9/6

30 wall balls 9/6

4 Muscle ups / hip to bar practice

Extras

Bench Press (incline)

4 x 6 @ challenging weight accross all sets

tempo 4,1,x,1

Super set with close grip push up max reps

ROM WOD

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