CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
EMOM 4
Odd- 0:50 Machine
Even- 0:50 Amrap: 10 Jumping Jacks + 3 Burpees
B. MOBILITY / ACTIVATION (1:00)
10-20 Calf Pedals
()
CONDITIONING (Distance)
2 Rounds of:
5:00 Row / Bike or Ski
– Rest 2:30
4:00 Bike / Ski or Row
– Rest 2:00
3:00 Ski / Row or Bike
– Rest 1:30
2:00 Run / 400m Run
– Rest 1:00
1:00 Burpee Broad Jump
Rest 2:00 Between Rounds
Score: Total Distance
Time Cap: 48:00
Kilograms: N/A
Scaling Options
All Categories as written, reduce distance on run as needed.
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Plank Bird Dog
10 Weighted Bird Dogs
Goal: Core & Post Chain Accessory