Tuesday 19/12/2017


CrossFit SPEED – CrossFit

Movement Prep

4min AMRAP

2 wall climbers

4 wall angels

6m bear crawl

15 sec frog hold

Strength & Conditioning

Metcon (AMRAP – Rounds)

EMOM 3 Rounds

1 – 3 strict pull ups 2 kipping 1 muscle up

2 – 3 strict HS push ups 2 Kipping

3 – 12 Hollow rocks 6 Vsits 12 Hollow rocks

Metcon

Metcon (Time)

5 Rounds for time

20/16cal

7 ctb pull ups

14 Burpee to target

21 sit ups

Extras

5min EMOM

20m seld push 130/90kg

5min EMOM

10 Renegade rows 20/15

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