Tuesday 19th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

12/9 Calorie

20 Second Hollow Rig Hold

10 Russian Hollow Twists

Metcon

Metcon (No Measure)

8 Minute EMOM

1 – 4-9 Deficit strict HSPUS (aim to increse volume or difficulty from last week)

2 – 30 Second Ring L-Sit Hold

Skills

Metcon (No Measure)

5 Minute EMOM

1 Strict Press

2 Tall Push Jerk

1 Tall Split Jerk

Metcon

Metcon (AMRAP – Reps)

3 Minute AMRAP

Handstand Push-Up’s

Metcon (Time)

3 Rounds for time of;

12 Box Jumps 30/24

9 Shoulder to Overhead 70/45

6 Weighted Pistol 20/10

Extras

Metcon (No Measure)

4 x 8 Banded Shoulder Raise w/ External Rotation

4×30 Sec Each Side Squat Hold with Banded Distraction

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