Tuesday 28th of November 2017

CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

30 Second Extended Arm Bridge Hold (focus on shifting weight as far forward onto the shoulders as possible)

6 Hanging Shrugs

200m Run


Metcon (AMRAP – Rounds)

9 Minute EMOM

Minute 1 – 30 Second Ring Support Hold

Minute 2 – 40 Second ACTIVE Rig Hang

Shoulders should be active, think about pulling yourself up by squeezing your upper back, elbows shouldn’t move.

Minute 3 – 30 Hollow Rocks


Metcon (AMRAP – Reps)

2 Rounds of –

3 Minutes on, 30 Seconds Rest between each movement station.

1:30 Rest between ROUNDS

1 – 400m Run, Max Rep Air Squats

2 – 400m Row, Max Rep Sumo Deadlift High Pull 42.5/30 KG

3 – 15/12 Calorie Assault Bike, Max Rep Burpee to 6″ Target
A Round is a full rotation of all 3 stations.


Metcon (No Measure)

3 Rounds of

3 Rounds of;

30 Second Ring Body Saw

Single Leg Romanian Deadlift (unweighted, opposite hand touches foot planted to the ground)

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