Tuesday 5th of September 2017


CrossFit SPEED – CrossFit

Warm-up

5 Minute AMRAP

20 x 2 Second Each side, Heel to Ground

10 Shoulder Rotations

10m High Knees

10m Butt Flicks

Strength & Conditioning

Metcon (10 Rounds for reps)

10 Minute EMOM

Minute 1 – 10 Lateral Burpee over Bar

Minute 2 – 200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

4 Power Snatch 70/45

30 Double Unders

Extras

Metcon (Calories)

5 Minutes for Max Calories on the Rower

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