CROSSFIT BRACKNELL – CrossFit
Hyrox Session (uncoached)
Metcon (No Measure)
Complete the following, but every
Run 400m
2,000m Ski Erg
8 lengths Sled Push (60/40kg)
8 lengths Sled Pull with Rope (59/30kg)
8 lengths Burpee Broad Jump
2,000m Row
400m KB Carry (2×12/16kg)
8 lengths DB Lunge (2×15/22.5kg)
80 Wall Balls (6/9kg)
Run 400m
Complete as a pair, or, if solo, then halve the work and rest the same amount of time it takes you to complete each movement (e.g. if the ski takes you 2:00 then rest for 2:00 after, then move on to the next movement)
CLASS
Metcon (No Measure)
Skill:
6x:30 Work/:30 Rest
Pistol Squat Practice
Metcon:
3xAMRAP5(Rest1:00):
40 Double Unders (or :30 DU attempts/Single Unders)
30 Wall Balls
20 GHD Sit Ups/ Wall Ball Sit Ups
10 Push Ups
Continue each round from where you finished previously.
OPEN GYM
12 x :20 Work/:40 Rest
Cals on C2 Bike
Metcon (No Measure)
4 Rounds of:
30-45s Copenhagen Planks
30-45s Side Planks
10 Russian Twists