CROSSFIT BRACKNELL – CrossFit
WARM UP (Checkmark)
A. GENERAL (6:00)
12 Rounds, :20 on / :10 off, alternating through:
– Row / Ski Calories
– Air Squats
– Low Box Step Ups
B. MOBILITY / ACTIVATION (5:00)
– 10-12 / Side Spider Step + Rotation
– 10 Squat to Stand
– 20 Groiners
C. SPECIFIC (2:00)
Wall Balls
– 5 Front Squat with Medicine Ball
– 5 Push Press with Medicine Ball
– 10 Thrusters with Medicine Ball
– 5-10 Wall Balls
C2. SPECIFIC (2:00)
Wattage / Medicine Ball Hip Tosses
2-3 sets
– :10 Row / Ski, working up to a max wattage pace
– 2-3 Medicine Ball Hip Tosses
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METCON (Time)
5 Rounds for Time
20 Box Jump Overs, Step Down, 24/20″
20 Wall Balls @ 20/14 lbs
20/16 Calorie Row/Ski
– Rest 1:00
RX+: 25 Reps & Cals
Score: Time
Time Cap: 20:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
12-16 Box Step Up Overs, 20/16″
12-16 Wall Balls @ 12/10 lbs
16/12 Calorie Row/Ski
Intermediate
20 Box jump overs, 24/20″
20 Wall Balls @ 16/12 lbs
20/16 Calorie Row/Ski
POST METCON (OPTIONAL) (Checkmark)
3 Sets
Max Wattage Row/Ski (Cap :20)
Rest :15
5 Medicine Ball Hip Tosses
Rest 1:00-2:00
Score: Checkmark
Time Cap: 10:00
Kilograms: N/A
Scaling Options
Beginner:
Max Wattage Row (Cap :20)
Rest :15
2 Medicine Ball Hip Tosses, light
Intermediate
As Written
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ACCESSORY / EXTRA (Checkmark)
3 x 15-20 Overhead Sit-ups with Med Ball
Goal: Core Accessory