Thursday 31/08/2017


CrossFit SPEED – CrossFit

Strength & Conditioning

Warm-up

600m Run

20m Frankensteins

12 hanging shrugs (tempo)

8MIN: Back Squat (8,8,8,8 @60-70%)

Metcon

20min: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Extras

4 x 12 EVIL WHEEL

4 x 12 side bridge with reach through

4 x 4 Standing oblique press and reach

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….