Wednesday 27th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

AMRAP 5

200m Run

10 Jumping Lunges

10 Squat Jumps

5 Hanging Shrugs

Strength & Conditioning

Back Rack Lunge (10-10-10)

Using the same weight across all sets, working through a “russian-style lunge”.

Lunge will be performed as a reverse lunge, as the trailing leg comes to meet the other leg it will be driven up to a 90 degree position.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Front Squats 60/40

30 Box Jump Overs 24/20

20 Pull-Up’s

Extras

Metcon (No Measure)

Upper Body Circuit

3 Rounds

20 Pushup’s

20 Strict Press 30/20

20 Ring Dips

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