CROSSFIT BRACKNELL – CrossFit

Metcon (No Measure)

Every 1:30 x 5 rounds:

3 Ring Row Sit Backs
Week 2 building our RMU. This week we will warm up with high ring kip work before performing ring row sit backs for Pull Strength and Shoulder Control.

Metcon (Time)

12-10-8-6-4-2

Chest To Bar / Jumping Chest To Bar

2-4-6-8-10-12

Deficit Handstand Push Up / Push Up
Deficit is 15kg(M)/10kg(F) plates.

COMPETE

Metcon (No Measure)

COMBO CONDITIONING

2 sets:

1,600/2,000-meter C2 Bike

800/1,000-meter Ski-erg

– Rest 2:00.

3 sets:

800/1,000-meter C2 Bike

400/500-meter Ski-erg

– Rest 1:00.

Metcon (No Measure)

For time:

1:00 plank hold (high plank)

25 strict toes-to-rings

1:00 plank hold (low plank)

50 GHD sit-ups

1:00 plank hold (high plank)

25 strict toes-to-rings

1:00 plank hold (low plank)