Tuesday 29/08/2017


CrossFit SPEED – CrossFit

Warm-up

4min AMRAP

40m Bear crawl

8 Wall angels

12 Banded good mornings

Strength & Conditioning

Metcon (12 Rounds for reps)

12min EMOM

1 – 15/12 Cal

2 – 15 Ring push ups

3 – 45sec Hollow hold

4 – 30m Tyre push

Metcon

16Min: Metcon (AMRAP – Rounds and Reps)

AMRAP

400m Run

20 DB STOH (10each side) 25/15

30 Sit ups

Extras

Bench Press (6-6-6-6)

6min : Turkish Get Up (AMRAP 24/16KG)

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