Tuesday 14th of November 2017

CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

12/9 Calorie Sprint

4 Tempo Pistol Negative Lower, use ring if need be

5 Wall Angels


Metcon (AMRAP – Rounds)

12 Minute EMOM

1 – 4 Tempo Pistols

Tempo @ 3131

2 – 30 second Ring Bridge Hold

3 – 20 Second Each Side Side Bridge Hold
Tempo denoted implies 3 second lower 1 second pause 3 second extension, 1 second hold at top.

If needing to scale ensure to use the tempo pistol lower in your arsenal as well not just a box!


Metcon (AMRAP – Reps)

Working through each station twice

2 Minutes on, 1 Minutes Rest for Max Reps of

1 – 200m Run – Max Reps Burpee Over Bar

– 1 Minutes Rest –

2 – 250m Row – Max Reps Kettlebell Swings 24/16

-1 Minutes Rest-

3 – 8 Cal Assault Bike – Max Rep’s DB Snatch 22.5/15

-1 Minutes Rest-
Score is total reps


Metcon (No Measure)

3 Rounds of

10m Crawl with lacrosse ball or similar object on lower back, if the ball rolls off, you start the 10m again.

30 Seconds each leg, Single Leg Behind the Neck Banded Kettlebell hold

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