CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL
6:00 Amrap
– 1:00 Machine
– 10 Plank up & Downs
– 10 Plank to Down Dog
– 15 Hollow Body Rocks
B. MOBILITY / ACTIVATION (4:00)
2 sets:
– 10 Scorpion Stretch
– 5 Band Chest Press & Protraction
—
Ramp up & Set-up for Accessories
()
()
()
()
ACCESSORY 1: LOW BACK HEALTH (Checkmark)
5 Sets:
12 Reps – Reverse Hyper Extension on Bench
or
5 Sets:
12/12 Reps – Unilateral Quadruped Hip Extension
Rest 1:30-2:00 Between Sets
()
ACCESSORY 2: HIPS & GLUTES (Checkmark)
5 Sets:
10 Weighted Hip Thrusts
10/10 Side Lying Clam Raises
Rest 1:00-1:30
()
()
ACCESSORY 3: CORE ISOMETRIC (Checkmark)
3-4 Sets:
1:00 Chinese Plank
Rest 0:30
1:00 Face Down Chinese Plank
Rest 0:30