Tuesday 10/10/2017


CrossFit SPEED – CrossFit

Movement Prep

5min AMRAP

12/9 Cal sprint

6 Hanging Shrugs

3 Wall Angels

12m Crab crawl

Gymnastics

7Min : Pull-ups (Max-Max-Max)

1min max effort (Strict)

2min rest

1min max effort (Kipping)

2min rest

1min max effort (Butterfly)

Metcon

Metcon (Time)

50 Cal

40 AKB Swings 24/16

30 Single arm OH KB lunges 24/16

20 Power Cleans 70/45

10 Strict HSPU’S

20 TTB

30 Deadlifts 70/45

40 Burpee Over Bar

500m Plate Run 20/15

Extras

3 x 25m Shuttle (Marker every 5m & 3min Rest Between sprints)

Super set

3 Rounds

10 Max height Seated Box jumps

4 Reverse med ball toss 25/15 (make sure you have the space)

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