CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
AMRAP 6
10 Banded Pull-Aparts
10 Banded Strict Press
10 Plank to Down Dog
B. MOBILITY / ACTIVATION
2 Sets:
10 Banded Face Pulls
5/5 Dumbbell or Plate Around-the-Worlds
10 Scorpion Stretch
0:20 Ring Row Hold (Pronated Grip)
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ACCESSORY 1: PULLING (Checkmark)
5 sets
5/5 Ring Rows + Lateral Extension
10/10 Band Rear Delt Flys
Rest 2:00 Between Sets
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ACCESSORY 2: UNILATERAL PRESS (Checkmark)
3 Sets
10/10 Tall Kneeling Filly Press
20 Iso-Dynamic Dumbbell Flys
Rest 2:00
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ACCESSORY 3: CORE & UPPER BODY STABILITY (AMRAP – Rounds and Reps)
Amrap 10
50′ Dual Banded Kettlebell Overhead Carry
100′ Banded Kettlebell Suitcase Carry