Tuesday 31st of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

10 Kip Swings

10m Spiderman Crawl

30 Second 90 Degree Wall Squat Hold

Gymnastics

Metcon (AMRAP – Reps)

4 x 3-8

4 x 12-20

3 x 28+

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 4 sets, going every 2 Minutes. (the 3 sets will be done every 3 minutes)

Metcon

Metcon (Time)

4 Rounds for time of

Run 400m

50 Air Squats

Extras

Metcon (No Measure)

4 Sets of

10 Second Assault bike Sprint

3 Broad Jump’s for MAX Distance, each jump.

Rest as needed between sets.

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