Wednesday 1st of November 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

6 Tempo Banded OHS

6 Tempo Squat Lowers into Hollow Rock

30 Second HS Hold

Strength & Conditioning

Back Squat (5-5-5)

Set 1 – 5@40%

Set 2 – 5@50%

Set 3 – 5@60%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Increasing Ladder

2,4,6,8 etc.

Overhead Squats 35/25

Hand Release Push-Up’s
200m Run between each round

Extras

Metcon (No Measure)

4 Sets of

8 Jefferson Curls

8 x 30 sec sit and reach hold

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….