CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
3:00 Machine (Row/Ski/Bike)
Then AMRAP 3:00
10 Air Squats
5 No Push-up Burpees
5 Empty Bar Shoulder Press
B. MOBILITY/ACTIVATION (2:00)
Child Pose Lat Stretch
2:00 in child Pose position, walk to left, then walk to right
C1.SPECIFIC (12:00)
Push Press
– 5 Dip + Hold
– 5 Dip + Hold + Drive
– 5 Pause Push Press
– 5 Push Press
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– Ramp up to workout weight
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Practice Round
– 2 Push Press
– 0:20 On Machine
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OPEN WORKOUT 25.1 (Checkmark)
Perform Open Workout 25.1 or workout Below
METCON (AMRAP – Rounds and Reps)
6 Sets of Amrap 3
5 Push press 155/105 lbs
15/12 Calorie Row / Ski / Bike*
Rest 1:00 Between Amraps
Score: Rounds and Reps
Time Cap: 24:00
Kilograms: 70/47, Int: 52/35
Scaling Options:
Beginner
5 Push press RPE 6/10 or 60%
12/10 Calorie Row / Ski / Bike*
Intermediate
5 Push press 115/75 lbs or 60%
15/12 Calorie Row / Ski / Bike
Fitness
10 Dumbbell Push Press, Light
10/8 Calorie Row / Ski / Bike*
ACCESSORY / EXTRA (Checkmark)
3 Sets
15 Seated Band Row
15 Bent Over Band Lat Pull downs
Goal: Upper Back Accessory: