Wednesday 1st of November 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

6 Tempo Banded OHS

6 Tempo Squat Lowers into Hollow Rock

30 Second HS Hold

Strength & Conditioning

Back Squat (5-5-5)

Set 1 – 5@40%

Set 2 – 5@50%

Set 3 – 5@60%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Increasing Ladder

2,4,6,8 etc.

Overhead Squats 35/25

Hand Release Push-Up’s
200m Run between each round

Extras

Metcon (No Measure)

4 Sets of

8 Jefferson Curls

8 x 30 sec sit and reach hold

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