CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (2:00)
Easy 400m Jog
B. MOBILITY / ACTIVATION (4:00)
1 x 25′ drill, 25′ jog back
– Walking knee tucks
– Walking quads stretch
– Hamstring Scoops
– Side lunges
C. SPECIFIC (10:00)
Running:
2-3 x 25′ Drill + 25′ Jog back
– A Skip:
– Side shuffle
– Carioca
– Butt kicks
—
Rowing
3 x
20 sec moderate
20 sec hard
20 sec easy
METCON (6 Rounds for time)
E6MOM x 6
Row 500m
Run 400m
Score: Each set for time
TC: 36 minutes
KG: N/A
Scaling Options
Beginner
Row 250m
Jog 200m
Intermediate
Reduce row or run as needed
ACCESSORY / EXTRA (Checkmark)
4 sets
25′ Death march, heavy
15 Toe elevated RDL
Goal: Hamstring development