Thursday 7th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

20m high knees

20m butt flicks

20 ankle rotations

20 shoulder rotations

Metcon

Metcon (Time)

800m Run

10 Strict press 42.5/30

15 OH Squats

20 Push press

25 Front Squats

30/24 cal

10 kb snatches 24/16

15 kb high pulls

20 oh kb lunges

25 akb swings

800m Run

50 Wall balls 9/6

40 v- sit ups

30 Pistols

20 Ring dips

10 Squat clean thrusters 62.5/42.5

30/24 cal

Extras

Metcon (No Measure)

4 Rounds of –

12 DB Curls (3,1,x,1)

1 Max effort supine pull up hold @top

(do not rest chin on bar and attempted a tempo lower when about to fail avoid dropping)

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