Wednesday 1/08/2018


CrossFit SPEED – CrossFit

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Movement Prep

3 Rounds

6 Wall angels

6 Kipping swings with regrip

10 Lunge with twist

30 Single skips

Strength & Conditioning

Hang Snatch (6-6-4-4-2-2)

* Can increase each round

* Every 90 seconds

Metcon

15min: Metcon (3 Rounds for reps)

3 x 5min Blocks

2 Rounds

45 D/us

8 OH Squats

10 TTB

* Each round increases in weight

M 40-50-60

F 30-35-40

Accessories

Metcon (No Measure)

4 x 12

Incline bench @60%

4 x 12 Barbell Rows @60%

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