CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
400m jog
25′ Samson stretch walking lunges
25′ Lunges + Rotation
25′ Walking Knee tucks
25′ Walking Quad stretch
B. MOBILITY / ACTIVATION (1:00)
20 Heel to Toe Rocks
C. SPECIFIC (15:00)
1. Pogo Jumps
3-4 x 4-6 Jumps
2. 3 sets of 25’ Each Running Drill, jogging back to the start line
– Bunny Hops
– Straight Leg Shuffle
– A Skip
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METCON (3 Rounds for time)
Every 10:00 x 3
Run 1 mile
Recover on Rower or Bike in remaining time
Score: Each set for time
Time Cap: 30:00
Kilograms: N/A
Scaling Options
Beginner
Jog 800m or Run/Walk
Recover on Rower or Bike in remaining time
Intermediate
Run 1000m
Recover on Rower or Bike in remaining time
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ACCESSORY / EXTRA (Checkmark)
Romanian Deadlift with Reach
2 x 12/12
Goal: Ankle & Knee Stability Accessory