CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (3 Rounds for reps)
RX
3 rounds for reps:
1:00 box jumps (24/30″)
1:00 double KB push presses (16/24 kg)
1:00 GHD sit-ups
10-20 reps/minute.
:50 of work and :10 to transition.
Athletes can choose where they want to push the intensity.
Movement interference.
Score is total reps accumulated.
Metcon (No Measure)
Post-workout:
1 set:
200-m double-KB front rack walk
50 hip extensions
– Use the same KBs from the workout.
COMPETE PROGRAMME
1) Warm Up
2) 23.2 Retest
3) 230226
4) Stretching
Metcon (No Measure)
STRETCHING
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves