CROSSFIT BRACKNELL – CrossFit
Metcon (5 Rounds for weight)
Pre-workout:
5 rounds for load with a partner:
30.5-m single-arm DB overhead carry perarm
– Each partner completes 5 rounds of 60m.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.
Metcon (Time)
For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
INTENDED STIMULUS
10:00-12:00.
1-2 sets on the v-ups.
4 sets on the pull-ups for the rounds of 21 and 18.
3 sets or less on the pull-ups from the round of 15 and on.
SCALING: Swinging Jumping Pull Ups, Cals on Assault Bike or half cals on Row/Ski