Tuesday 10th of July 2018


CrossFit SPEED – CrossFit

View Public Whiteboard

Movement Prep

2 Rounds

14 goblet squats

4 half split to pigeon rotations

30 hip extensions

Strength & Conditioning

Back Squat (4 x 10)

Box squat explosive extension

Metcon

Metcon (Time)

10 Rounds

30 d/us

12 Wall balls 9/6

1 Power clean 90/60

Extras

Metcon (No Measure)

Toes to bar skill work

kipping complex (5minutes)

– knee raise

– leg raise

– ttb

Tempo V snaps

30 reps 3sec negative (broomstick in hands)

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….