CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3 Rounds
10 Plank Shoulder Taps
10 Cossack Squats
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3 Rounds
5 Push ups / On Knees
10 Forward Lunges
B. SPECIFIC (10:00)
Ring Dips
– 2 x 0:15 Support Hold on Rings
– 2 x 3-5 Jumping Ring Dips
– 2 x 3-5 Ring Dips / Modification
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Air Squats
5-10 Wide Stance Air Squats
5-10 Narrow Stance Air Squats
5-10 Air Squats
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Practice Round
– 10 Ab Mat Sit ups
– 10 Air Squats
– 1-3 Ring Dips / Modification
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METCON (AMRAP – Rounds and Reps)
AMRAP 25
35 Ab Mat Sit-ups
35 Air Squats
Max Rep Ring Dips
Rest 2:00 Between Rounds
RX+ Strict Ring Dips
Score: Total Reps of Ring Dips
Time Cap: 25:00
Kilograms: N/A
Scaling Options
Beginner
35 Ab Mat Sit-ups
35 Air Squats
Max Rep Box Dips
Intermediate
35 Ab Mat Sit-ups
35 Air Squats
Max Rep Low Ring Assisted Dips
ACCESSORY / EXTRA (Weight)
Pendlay Row
3 x 10
Goal: Upper Back Accessory