Tuesday 3rd of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of

200m Run

10m Spiderman Crawl

10 (5 per side) Glute Extension

Strength & Conditioning

Back Rack Lunge (20-10-5-20)

Perform first set at 30% of 1RM Back Squat, increase by 5-10% each set with your final set of 20 to be heavier than the first set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20 Wall Balls 9/6

10 Deficit Pushups 2/1″

20 Alternating Dumbbell Snatch 15/10

Extras

Metcon (No Measure)

4 X 12 DB raise with external rotation

4 X 12 Jumping squats, with barbell behind the neck

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