Tuesday 21st of November 2017


CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

12/9 cal

5 single let step ups tempo lower (each side)

20sec each side single leg glute bridge

Skills

Metcon (AMRAP – Rounds)

9 Minute EMOM

1 – 4 weighted Tempo Pistols

Tempo @ 4211

2 – 30 second Ring Bridge Hold feet in rings extended arms

3 – 20 Hollow Rocks
Tempo denoted implies 4 second lower 2 second pause 1 second extension, 1 second hold at top.

If needing to scale ensure to use the tempo pistol lower in your arsenal as well not just a box!

Metcon

Metcon (AMRAP – Reps)

Working through each station twice

3 Minutes on, 1 Minutes Rest for Max Reps of

1 – 300m Run – Max Deadball over Shoulder

– 1 Minutes Rest –

2 – 300m Row – Max ring dips

-1 Minutes Rest-

3 – 12/8 Cal Assault Bike – Max Rep’s DB OH Squats 20/15

-1 Minutes Rest-
Score is total reps

Extras

Metcon (No Measure)

3 x

45 sec ring support hold

60sec hollow (every 10 seconds 2 side crunches without breaking hollow)

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