Tuesday 26th of June 2018


CrossFit SPEED – CrossFit

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Movement Prep

2 x

10 Squat banded press outs

20 heal to ground

30 standing knees lifts

Strength & Conditioning

Front Squat (4 x 8 @ 65-70%)

Box squats, between sets 10 skaters, focus on stability through the knees while moving.

Metcon

Metcon (Time)

21,15,9

Power Cleans 70/50

Box jump overs 24,20″

Chest to bar pull ups

Extras

Metcon (No Measure)

4 x

20 GHD back extensions

10 single leg kb rdls (each leg)

20m deadball carry (tough)

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