Tuesday 17th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of

10 Kip Swings

2 Touch & Go Wall Walks

8 Straddle Sit-ups

Gymnastics

Metcon (AMRAP – Reps)

Pull-Up’s

3 x 5-8

3 x 12-15

3 x 16-22

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 3 sets, going every 2 Minutes.

Metcon

Metcon (Time)

For Time;

15 Strict Handstand Push-Up’s

21 Toes to Bar

27 Ring Dips

33 Weighted Sit-Up’s 15/10

39 Deficit Push-Up’s 15/10

45 Kettlebell Swings 32/24

600m Row
18 Minute Timecap

Extras

Metcon (5 Rounds for time)

5 x 40m Sprint

Rest 60 Seconds between each effort.
Record time for each interval.

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