Tuesday 02/01/2018


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

5 Each side tempo step ups

5 Each side back squat elbow lifts

12/9 cal sprint

Strength & Conditioning

10min: Metcon (AMRAP – Rounds)

Every 2 Minutes for 5 Rounds

10 Thrusters 52.5/35

10 Burpee Over Bar

Metcon

Metcon (Time)

21-15-9

Pull ups

HSPUS
2Min Rest

Metcon (Time)

9-15-21

Push Press 52.5/35

Front Squats 52.5/35

300m Run

Extras

3 x

Max effort sorrenson hold

10 Reverse Hypers

3 x

12 Single leg Barbell glute extentions (tempo lower)

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