Tuesday 16/01/2018


CrossFit SPEED – CrossFit

Movement Prep

2 x

300m Run

20m Duck walk

10 Scorpions

5 Kip and regrip

Strength & Conditioning

Front Squat (10,10,10 @ 70-75%)

Metcon

17min: Metcon (AMRAP – Rounds and Reps)

800m Run

30 sit ups

15 Back squats 72.5/50

5 Muscle ups

Extras

4 x

2min Each leg (single leg front rack kb stand) stand on sit up matt with bare feet its a balance drill.

Max distance Front rack Dead ball carry (as heavy as possible)

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