CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
EMOM 5
30 seconds shuttle jogs + 5 Burpees
B. MOBILITY / ACTIVATION (3:00)
– 1:00 Calf Raises
– 10/10 Ballistic Leg Swings Front to Back
– 1:00 Single Leg Calf Raises (30/30)
– 10/10 Ballistic Leg Swings, side to side
C. SPECIFIC (8:00)
Running Drills
– 2 x 25’ Bunny Hops
– 2 x 25’ A Skips
– 2 x 25’ Straight Leg Shuffle
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CONDITIONING (4 Rounds for time)
4 Rounds
1000m Run / 2000m Bike
2:00 Armap @ recovery pace
– 0:30 Machine of your choice
– 0:30 Burpees
Score: Time on Each 1000m / 2000m
TIme Cap: 35:00
Kilograms: N/A
Scaling Options
Beginner
400-600m Jog / 1000m Bike
2:00 Armap @ recovery pace
– 0:30 Machine of your choice
– 0:30 Burpees, no push up
Intermediate
800m Run / 1500m Bike
2:00 Armap @ recovery pace
– 0:30 Machine of your choice
– 0:30 Burpees, no push up
ACCESSORY / EXTRA (Checkmark)
Tabata Hollow Holds
8 x 0:20 on/0:10 off
Goal: Isometric Core Accessory