Thursday 12/10/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

12/9 cal ROW

12/9 cal Bike

40 single skips

1 Wall climber (4 seconds walk down)

Skills

Metcon (6 Rounds for reps)

6 Min EMOM

Min 1 – 2 Turkish get ups 24/16

Min 2 – 45sec seated L hold

Min 3 – Max Unbroken set heavy Wall balls 15/9

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

30m Bear crawl

300m Row

15 Pinch Grip deadlifts 15/10

600m AAB

30 Sit ups

300m Run

Extras

ROM WOD

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