Thursday 2nd of August 2018


CrossFit SPEED – CrossFit

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Movement Prep

2 x

8 Wall balls (from knees)

15/12 calories

12 Banded pull aparts

12 Broomstick rotations

Metcon

8min: Metcon (Distance)

8min (every 4minutes complete)

40 wall balls 9/6

* max distance row
2min Rest

Metcon (Calories)

8min (Every 4min complete)

40 Db hang clean & jerk 25/15

*max cal abb
2min Rest

8min: Metcon (Distance)

8min (every4 minutes complete)

30 Suitcase Dead lifts 64/48kh

* max distance Run (complete as 25m returns)

Extras

Metcon (No Measure)

ROMWOD

or

Actually stretch!

Your mobility isn’t something to be taken lightly, it allows you to move through positions much more easily, stay pain free and minimise restrictions in workouts. Take the time to become more mobile!

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