Wednesday 13/09/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

6 Single leg burpee broad jumps

12 Stradle sit ups

6 Barbel goodMornings

20sec Hollow hang

Strength & Conditioning

Deadlift (4-4-4-4 @80% (strong singles))

Metcon

Metcon (AMRAP – Rounds and Reps)

INC Ladder (6MIN)

1-2-3-4-5-6-ETC

Strict Pull ups

Ring dips

Metcon (AMRAP – Rounds and Reps)

7Min AMRAP

30/24 Calories

12 Alt DB snatches 25/15

12 Alt pistols

12 STOH 52.5/35

Extras

3 x 20sec false grip hang

3 x 60m Pinch carry

5Min of banded wrist distraction

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