Tuesday 19th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

12/9 Calorie

20 Second Hollow Rig Hold

10 Russian Hollow Twists

Metcon

Metcon (No Measure)

8 Minute EMOM

1 – 4-9 Deficit strict HSPUS (aim to increse volume or difficulty from last week)

2 – 30 Second Ring L-Sit Hold

Skills

Metcon (No Measure)

5 Minute EMOM

1 Strict Press

2 Tall Push Jerk

1 Tall Split Jerk

Metcon

Metcon (AMRAP – Reps)

3 Minute AMRAP

Handstand Push-Up’s

Metcon (Time)

3 Rounds for time of;

12 Box Jumps 30/24

9 Shoulder to Overhead 70/45

6 Weighted Pistol 20/10

Extras

Metcon (No Measure)

4 x 8 Banded Shoulder Raise w/ External Rotation

4×30 Sec Each Side Squat Hold with Banded Distraction

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….