CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (9:00)
EMOM 9 mins
1- 45 sec Machine
2- 50’ Samson Stretch walking lunges
3- 45 Sec Lateral Lunges
B. MOBILITY / ACTIVATION (2:00)
PNF Pigeon Stretch
5-7 reps of pressing down 5 seconds, stretching 5-7 seconds
C. SPECIFIC (3-5:00)
Get members set up & Ready for the metcon
– Test run:
2 x 20 seconds on, 10 seconds off of each movement
()
()
METCON (Time)
Using a Tabata work format (20 seconds on, 10 seconds off
100 Cal Machine of your choice
100 Air squats
100 Sit-ups
Score: Time
TC 30 minutes
KG: N/A
Scaling Options
Beginner
70 Cal Machine of your choice
70 Air squats
70 Situps
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Prone Hamstring curl
3 x 20 @ moderate band
Goal: Hamstring health