28/02/2018


CrossFit SPEED – CrossFit

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Movement Prep

1 Round

400m run

10 hanging shrugs

10 sumo squats

10 hollow rocks

10 arch rocks

Skills

5 Minute piece (own pace)

10 Explosive hip extensions

3 Banded ring transitions/toe transitions for scaled

1 kip,kip hips to rings/scaled toes to rings

Strength & Conditioning

Clean complex 2 (10 Min to build to challenging )

1 Power clean

1 Hang squat clean thruster

1 Split jerk
Focus on moving well and smooth do not prioritize load.

Metcon

13min: Metcon (Time)

3 Rounds

24/20 Cal

12 Thrusters 42.5/30

5 Ring Muscle-ups / 5 ring transitions

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