CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (4:00)
Easy 2:00 Jog or Machine
2 Sets
– 6-10 Plate or light dumbbell Curl to Press
– 4/4 Windmills (with light plate or unweighted)
– 6-10 Band Face Pulls
B. MOBILITY / ACTIVATION
2 Sets
– 5 Oscillating Band Pull Aparts, Light band
– 5 Band Front Raises
– 5 Close Grip Push ups / On knees
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ACCESSORY 1: PRESS (Checkmark)
4 Sets
12/12, Bottom up Kettlebell Press
12 Iso Dynamic Dumbbell Flies
12 Rolling Dumbbell Skullcrushers
Rest 2:00
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ACCESSORY 2: HORIZONTAL PULL (Checkmark)
4 sets
8/8 Single Arm KB/DB Row, Deadstop
8/8 Ring Row + Lateral Extension
Rest 1:30 Between Sets
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ACCESSORY 3: CORE & BICEPS (AMRAP – Rounds and Reps)
Amrap 8
6-10 Dumbell Bicep Curls
6-10 Dumbbell Front Raises
6-10 Weighted Candlestick