CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 muscle-up
50-meter run
2 muscle-ups
100-meter run
3 muscle-ups
150-meter run
4 muscle-ups
200-meter run
– Add one rep to the muscle-ups and 50 meters to the run each round.
OPEN GYM
240106 (Time)
3 rounds for time:
10 shulder press (34/52kg)
:20 hs hold
10 overhead lunges
:20 l-sit hold
Metcon (No Measure)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
Use the heaviest pair of kettlebells possible that still allows for an unbroken 1:00 hold. This should be challenging, but manageable.
Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.