Wednesday 20th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

10 Single Leg Banded Glute Bridge

16 Hollow Hold Crossovers

8 Ring Rows, pulling to the hip

Strength & Conditioning

Deadlift (4-4-4-4)

Performed at 82.5-84.5%, if mobility allows add 20kg plate for deficit.

Metcon

Metcon (AMRAP – Rounds and Reps)

Increasing Ladder for 6 Minutes

1-2-3-4-5-6-ETC

Ring Row (elevated feet if need be)

Strict Press @ 70% Body Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

7Min AMRAP

70 Double Unders

12 Thrusters 52.5/35

9 Burpee Over Bar

6 KB Snatch 32/24

Extras

Metcon (No Measure)

3 x 30sec false grip hang

2 x 90m Pinch carry ( Must be unbroken)

3 x 10 Secconds in each position of Wrist Mobility Rotation

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