CROSSFIT BRACKNELL – CrossFit

Metcon (Time)

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
INTENDED STIMULUS

20:00-25:00.

Faster paces earlier in the workout and slower paces in the later rounds.

Increasing complexity as the workout progresses.

High dose of localized muscular fatigue in the quads and shoulders.