Tuesday 9th of January 2018


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP of;

5m Forward Facing Banded Squat Walk

7 Shoulder Rotations

4 Deadlifts w/barbell

3 Shrug Pull’s (NO High Pull’s) w/barbell

2 Pull-Unders w/barbell

Strength & Conditioning

Squat Clean (3-3-3-3-3)

Performed as 1 Squat Clean, 2 Hang Squat Cleans

Metcon

Metcon (Time)

4 Rounds for Time of;

40 Sit-Up’s

30 Overhead Squats 42.5/30 KG

Extras

Metcon (No Measure)

3 Sets of

Straight Legged Deadlift 70/45

10m Reverse Med Ball Roll Back with alternating feet 45/25

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