Monday 25th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

4 Burpees – 100m Sprint

10m Spinderman crawl

6 Tempo wall Squats

Strength & Conditioning

Back Squat (6-6-6)

Perform @ 70-75% of 1rm

* Low bar back squat

Back Squat (4-4-4)

Perform @ 80% of 1RM

*Low bar back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

16Min AMRAP

12 OH lunges 42.5/30

15 Burpee over bar

12 TTB

15/12 Calories

Extras

Metcon (No Measure)

4 x 10 Single Leg GHD Hip Extension

4 x 10 DB Bent Over Row

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