CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
7 rounds for time:
10 sumo deadlift high pulls (65/95 lb)
10 handstand push-ups
OPEN GYM
Metcon (No Measure)
4 sets:
30m hs walk
1:00 flutter kicks
-Rest 2:00 between sets
Set up a 100-ft course and perform unbroken handstand walks if possible.
Keep moving through the flutter kicks the entire minute.
If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1:00 to walk as far as you can, or scale to 50 alternating shoulder taps.
Metcon (Time)
10 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.
STIMULUS & GOALS
All sets under 1:30.
Start at a conservative pace and increase your pacing after the first couple of sets.
STRATEGY
Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than :05 in either direction.