Wednesday 24th of January 2018


CrossFit SPEED – CrossFit

Movement Prep

Strength & Conditioning

Ring Rows (8-8-8-8)

Performed as 31X1 Tempo

Superset with Bent over Row, immediately after performing the ring rows.

Bent Over Row (8-8-8-8)

Performed as 31X1 Tempo. Find a challenging yet manageable weight that you’re able to maintain 31X1 tempo at.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Shoulder to Overhead 70/45

20 Sit-Up’s

30 Push-Up’s

40 Air Squats
Rest 60 Seconds After Each Round

Extras

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….