Thursday 21st of September 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

2 x 30 second each side ankle rotations

25m High Knee’s

25m Butt Flicks

10 Explosive Hip Extensions

Metcon

Metcon (6 Rounds for reps)

6 Min EMOM

1 – 4 Turkish Get-Up’s

2 – 45 Second Wall Facing HS Hold (aim for nose and toes touching only)

3 – 30 Second Flutter Kick Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP

1.6km Run

21 Hand Release Push-Up’s

15 Deadlifts 100/70

9 Muscle Up’s
Scaling options for muscle up’s – Chest to Bar, Strict or Banded Strict Pull-Up’s

Extras

Metcon (No Measure)

Every 30 Seconds for 4 Minutes

(8 Rounds)

15 Hollow Rocks

ROMWOD

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