CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
EMOM 6
Min 1: 8-10 Banded Lat Pulldowns
Min 2: 4-6 1 & ΒΌ Band Shoulder Press
Min 3: 10-12 Band Pull aparts
B. MOBILITY / ACTIVATION
2 Sets
– 10 Band Archer Rows
– 10 Plank Shoulder Airplanes
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ACCESSORY 1: UNILATERAL PULL (Checkmark)
3-4 sets
10 Gorilla Row, Eccentric Descent
15/15 Single Arm Standing Band Reverse Fly
Rest 2:00 Between Sets
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ACCESSORY 2: PRESSING (Checkmark)
Amrap 12
12 Arnold Press
12 Dumbbell Roll Over Tricep Extension
12 Front Delt Raises, Supine Position
Rest 0:30 to 1:00 Between sets
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ACCESSORY 3: CORE, TRANSVERSE (Checkmark)
3 Sets
10 Ring in and Outs
10 Plank Bird Dogs
Rest 1:30-2:00 Between Sets