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.