Tuesday 28th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

30 Second Extended Arm Bridge Hold (focus on shifting weight as far forward onto the shoulders as possible)

6 Hanging Shrugs

200m Run

Skills

Metcon (AMRAP – Rounds)

9 Minute EMOM

Minute 1 – 30 Second Ring Support Hold

Minute 2 – 40 Second ACTIVE Rig Hang

Shoulders should be active, think about pulling yourself up by squeezing your upper back, elbows shouldn’t move.

Minute 3 – 30 Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

2 Rounds of –

3 Minutes on, 30 Seconds Rest between each movement station.

1:30 Rest between ROUNDS

1 – 400m Run, Max Rep Air Squats

2 – 400m Row, Max Rep Sumo Deadlift High Pull 42.5/30 KG

3 – 15/12 Calorie Assault Bike, Max Rep Burpee to 6″ Target
A Round is a full rotation of all 3 stations.

Extras

Metcon (No Measure)

3 Rounds of

3 Rounds of;

30 Second Ring Body Saw

Single Leg Romanian Deadlift (unweighted, opposite hand touches foot planted to the ground)

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….