CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (4:00)
– 20 Jumping Jacks
– 10-20 Plank Shoulder Taps
– 5/5 Single Arm Ring Row
– 0:30-1:00 Wrist Warm up
B. MOBILITY / ACTIVATION
2 Sets
– 5-8 Seated Band Rows, Lighter Band
– 5-8 Band Bicep Curl
– 3/3 Dumbbell Wrist Extensions (Lighter DB)
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ACCESSORY 1: PULL (Checkmark)
5 Sets
8-12 Seated Band Rows
4-8 Strict Chin ups, Assisted as needed
8/8 Dumbbell Wrist Extensions
Rest 1:30-2:00 Between Sets
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ACCESSORY 2: PRESS (Checkmark)
AMRAP 10
4 Oscillating Band Pull Aparts
8 Arnold Press
12 Prone Overhead Press
Rest 0:45-1:00
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ACCESSORY 3: CORE (Checkmark)
3-4 Sets
10/10 Banded Deadbugs
10 Goblet Kneeling hip Extension
Rest 1:00-1:30 Between Sets