Tuesday 6th of February 2018


CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

10 Pushup’s

12 Walking Lunges, Arms up simulating front rack position

10 Banded Standing Row @2121 tempo

Strength & Conditioning

Metcon (AMRAP – Reps)

3 Sets for Max Total Reps of;

“Strict” Ring Rows
RX standard is feet are set up underneath the rings and rings are set up so that the bottom of the ring meets the top of the hip.

Knee’s and hips are at full extension for each and every rep.

Metcon

Metcon (AMRAP – Reps)

Two Rounds of the following;

5 Minute AMRAP

6 DB Power Cleans 22.5/15

12 Wall Balls 9/6

-Rest 2 Minutes-

5 Minute AMRAP

6 No Jump Burpees

12 Alt. DB Front Rack Lunge 22.5/15

-Rest 2 Minutes-
Burpee’s to be performed with new standard if possible, jump in and jump back.

Extras

Metcon (5 Rounds for time)

5 x 200m

Sprint

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….