Tuesday 5th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

100m run

20m bear crawl

6 wall angels

2 Burpee pull ups

Skills

Metcon (AMRAP – Rounds)

9 Minute EMOM

Min 1 – 2 Turkish get ups 24/16

Min 2 – 8 tuck extend 4sec lower (ttb)

Min 3 – 20-30 Ring rows

Metcon

Metcon (AMRAP – Reps)

2 Rounds of –

2 Minutes on, Split as 1 & 1 then rest

1Min Rest between ROUNDS

1 – Max Cal Row

2 – Max Single arm Db push press 25/15 (alt every 5)

3 – Max Laps 10M Tyre push

4 – Max Suitcase Deadlifts 64/48

5 – Max Cal AAB

6 – Max Laps HS walk (5m) Scaled wall climbers
A Round is a full rotation of all 3 stations.

Extras

Metcon (No Measure)

3 Rounds of

20 Banded kick backs (each leg)

45sec single leg glute bridge (each side)

* perform 20 banded kick backs then on the same leg your 45sec glute bridge, then repeat on the other leg

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