Thursday 5th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

7 Banded Face Pulls

10 Barbell Good Mornings

10 Lunge with Thoracic Twist

Metcon

Metcon (12 Rounds for reps)

12 Minute EMOM

1- 4-5 strict pullups

2- 5 Hang Squat Clean @50% of 1RM

3- 7m Handstand Walk

Scaling option for handstand walk – 3 wall climbs

Strength & Conditioning

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

18/15 Calories

12 box jumps 24/20″

24 situps

36 air squats

Extras

Metcon (No Measure)

Every 30 Seconds for 8 Minutes perform;

12 Hollow Rocks

ROMWOD

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