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Fri 9 Dec

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Fri 9 Dec

Fri 9 Dec

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CrossFit 3000 South Melbourne – CrossFit

Speed

A: Metcon (Time)

For total time:

Run 800m, Rest 3 mins

Run 400m, Rest 2 Mins

Run 200m.

Weightlifting

B: Bench Press (5 x 3 @ 70-80% for Speed)

Flexibility

C: Metcon (No Measure)

15 Mins Mixed Mobility:

C1. Squat-O-Plex

C2. Overhead Position Work

C3. Ankles

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