27/02/2018


CrossFit SPEED – CrossFit

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Movement Prep

5Min AMRAP

200m run

5 burpee broad jumps

5 wall angels

20 sec star plank each side

Strength & Conditioning

Metcon (3 Rounds for reps)

2 Round per movement (1min on 1 min off)

AAB

Clean & jerks 62.5/42.5

ROW

* Aim to be consistent with repeated efforts

Metcon

15min: Metcon (AMRAP – Rounds)

20 V- sit ups

15 Box jumps

10 DB STOH 22.5/15 (5each side)

5 strict hs push ups

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