CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
4 x 0:20 on, 0:10 Off at each Movements:
– Machine
– Plank High Fives with Partner
– Air Squats
B. MOBILITY / ACTIVATION (5:00)
2 Sets
10 Thread the Needle, Alternating
10 Scorpion Stretch, Alternating
10 Lying Leg Swings
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METCON (Time)
For Time, Split Work as desired
200/150 Calories on a Machine
150 Air Squats
100 Burpees to plate
Score: Time
Time Cap: 35:00
Kilograms: N/A
Scaling Options
Beginner
10 rounds
15/12 Calories on a Machine
12 Air Squats
8 Burpees
Intermediate
As written
TEAM METCON (Time)
In Teams of 3
For Time or As Many Reps as possible in 35:00, Split Work as desired
300 Calories
500 Air Squats
400 Burpees to plate
Score: Time or Reps
Time Cap: 35:00
Kilograms: N/A
Scaling Options
Beginner
225 Calories
300 Air Squats
210 Burpees to plate
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Partner Dumbbell Drag Through
3 x 1:00 on, 1:00 Off
Goal: Core Accessory