CROSSFIT BRACKNELL – CrossFit

Sweat sesh 💦

In 2’s or 3’s,

Minutes 0-5:00:

Buy In – 100 Toes To Bar, Knee Raises or Sit Ups

Then at 5-40:00,

AMRAP:

40 Wall Balls

30 KB OH Alt Lunges

20 KB Russian Twists

30 KB OH Swings

40 KB Front Rack Box Step Overs

40-45:00:

Cash Out – 100 Cal Row

CLASS

Snatch Grip Deadlift (Every 2:30 for 5 Rounds:
5 Reps)

Build through sets

Metcon (No Measure)

Every 3:00 for 4 Rounds:

100m Run

20 Hang Cleans

10 Push Press

(43/25kg)

OPEN GYM

GHD Sit-ups (90 reps in as few a sets as possible – push your endurance
Rest as needed between sets)

GHD Hip Extension Hold (Time)

3 rounds of Max Length hold

-shoulders level with or above hips

-rest as needed between sets

-hip pads at top of thighs/below hips