Friday 22/06/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

50m Partner carry

Syncro 20m

Karaokes

High knees

Butt flicks

Strength & Conditioning

6min : Shoulder Press (Max reps )

3 Rounds

300m Run

Max unbroken strict press 42.5/30

Metcon

18min: Metcon (AMRAP – Rounds and Reps)

18min AMRAP

40 Thrusters 42.5/30

40 TTB

40 Cal Row

40 Suitcase deadlifts

40 Ring Rows

* set up a second bar @ 70/50 this bar will be held by the non working athlete at the top of the deadlift, if an athlete does not and a rep is completed there is a 5 burpee penalty.

Extras

50

Deadball squats 65/45kg (must be sets of 5)

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