Tuesday 22nd of August 2017


CrossFit SPEED – CrossFit

Warm-up

4 Minute AMRAP

10 Banded Overhead Squats (band to be just above elbows)

20 x 2 second each side, Heel to Ground

30 Second Sumo Squat Hold

Strength & Conditioning

Overhead Squat (5-5-3-3-1-1-1)

Metcon

Metcon (Time)

42-30-18

Wall Ball’s 9/6

126-90-54

Double Unders

800m Run Buy Out

Extras

Back Rack Lunge (7-7-7)

7 Reps Each Leg, aim to be working at 45-50% of 1RM Back Squat

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