CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
Easy 400-800m Jog
2 Sets of
10/10 Ankle Rotations
5-8/ Leg Calf Raises
B. MOBILITY / ACTIVATION (4:00)
– 8-10 Lunge + Rotation
2 Sets of:
– 25′ Hamstring Scoops
– 25′ Side Lunges
C. SPECIFIC (10:00)
Running Drills*
– Metronome Drill:
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– Bunny Hop
– Carioca
– A Skip
– B Skip
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METCON (AMRAP – Rounds and Reps)
AMRAP 20
800m Run
50 Double Unders
600m Run
50 Step up Overs @ 24/20″
400m Run
50 Box Jump Overs, Step Down @ 24/20″
200m Run
50 Ab Mat Sit-ups
Score: Rounds & Reps
Time Cap: 20:00
Kilograms: N/A
Scaling Options
Beginner:
200m Run
50 Single Unders
200m Run
20 Step up Overs @ 24/20″
200m Run
20 Plate Hops / Band Assisted Plate Hops
200m Run
20 Ab Mat Sit-ups
Intermediate
As written, Scale Double under as needed
ACCESSORY / EXTRA (Checkmark)
Deficit Calf Stretch
Set the front of the foot on a plate or elevated surface.
2 x 0:30-1:00/ Side
Goal: Stretch