CROSSFIT BRACKNELL – CrossFit
Shoulder Press (Pre-workout:
4 sets:
10 shoulder presses)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15.2-m. handstand walk
20 toes-to-bar
10 push jerks (47/70 kg)
INTENDED STIMULUS
4-6 rounds.
Complete push jerks in 2 sets or less.
Toes-to-bar in 3 sets or less.
Spend no more than 1:00 on handstand walks.
OPEN GYM
Metcon (AMRAP – Reps)
RUN DOUBLE-UNDER
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-m run
Max double-unders
2:00-4:00:
Rest
Stimulus & Goals
Push for one more rep in each interval.
Keep runs to 1:00 or less.
50-100 double-unders per set.
Metcon (No Measure)
3 sets:
1:00 push-ups
:30 hanging L-sit
Rest :30-1:00 between movements.
Keep the knees off the ground and move as fast as possible on the push-ups.
Scale the L-sit to a tuck hold as needed to complete :30 unbroken.