CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
Complete as many rounds as possible in 7:00…
10/direction Banded Lateral Monster Walk (left/right)
10/direction Banded Monster Walk (forward/back)
10 Banded Glute Bridge Ups
5/side Donkey Kicks
()
()
()
SWEAT (Checkmark)
Part 1 (6:00)
Every 1:00 x 6
1: 8/side Split Stance Wood Choppers
2: 8-10 Kneeling Dual Curl + Arnold Press
—-
2:00 Rest
—-
Part 2 (21:00)
Every 7:00 x 3
60 Calorie Row, Bike, Ski (4:00 Run)
15/side Kettlebell Snatch + Reverse Lunge
5/side Elevated Push Up / On knees
—-
2:00 Rest
—-
Part 3 (4:00)
Every 1:00 x 4
1: 8/side Single Arm Upright Row
2: 3-5 Pull Up Negative (3 second descent) / Ring Row Negative