Thursday 14/09/2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

50m High Knees

50m Butt flicks

10 explosive hip extentions

5 Wall balls from the Knees

Skills

Metcon (6 Rounds for reps)

6 Min EMOM

1 – 4-9 Double kb turkish sit up

2 – 45sec Frog Balance

3 – 30 KB halos (15 each direction)

Metcon

28min: Metcon (Time)

800m Run

21 Wall Balls 9/6

15 Sumo deadlift high pulls 42.5/30

9 Muscle ups / CTB

800m Run

21 Wall Balls 9/6

15 Front rack lunges 42.5/30

9 Muscle ups / CTB

800m Run

21 Wall Balls 9/6

15 Hang Power snatches 42.5/30

9 Muscle ups / CTB

Extras

4 x Max effort HS hold

super set with 14 Hollow rocks every 30seconds for 2minutes

ROM WOD (Stretch if you dont use it you loose it)

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….