CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (12:00)
Triple Tabata Warm up
Station 1
– Calories on a Machine, Slowly increasing intensity
Station 2, Alternate between
– Plate in & Outs
– Air Squats
Station 3, Alternate Between
– Medicine Ball Chest Passes Against Wall
– Medicine Ball Jump Squats
B.SPECIFIC (2:00)
Wall Balls
– 2 x 5 Wall Balls
()
METCON (Time)
150 Wall Balls @ 20/14lbs
300/240 Calorie on a Machine*
Score: Time
Time Cap: 35:00
Kilograms 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
100 Wall balls @ 12/8 lbs
200/160 Calorie on a Machine
Intermediate
150 Wall balls @ 16/12lbs
300/240 Calorie on a Machine
TEAM METCON (Time)
Broken up as desired:
300 Wall balls @ 20/14 lbs
300* Calorie on a Machine
Both Partners working at a time.
Score: Time
Time Cap: 30:00
Kilograms 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
200 Wall balls @ 12/8 lbs
200/160 Calorie on a Machine
Intermediate
300 Wall balls @ 16/12lbs
300/240 Calorie on a Machine
ACCESSORY / EXTRA (Checkmark)
4 Sets of
50’ Death March, Moderate to heavy
50’ Inchworm Walk
Goal: Post Chain & Core Accessory