CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

2-3 rounds

12 Air Squats

12 Down & Ups

12 Lunges

12 Push ups / Knees

12 V-Ups / Knee Tucks / Sit-ups

B. SPECIFIC (10:00)

Grab Dumbells for Workout

Go over:

– Thrusters

– Hang Snatch

– Step ups / Lunges

– Push Press

– Hang power cleans

– Devil’s Presses

METCON (Time)

“12 Days of Christmas”

1 Wall Walk / Bar Muscle up

2 Dumbbell Thrusters

3 Pull ups

4 Alt Dumbbell Hang Power Snatch

5 Push ups

6 Dumbbell Step ups / Lunges

7 Box Jumps @ 24/20”

8 Dumbbell Push Press

9 Burpees

10 Alt Hang Dumbbell Power Cleans

11 Toes to Bar / V-Ups

12 Devil’s Press

@ 50/35 lbs x 1

Score: Time

TC: 35 minutes

KG: 22.5/15

Scaling Options

Beginner

1 Jumping pull up / Inchworm push up

2 Dumbbell Thrusters

3 Ring Rows

4 Alt Dumbbell Hang Snatch

5 Hand Elevated Push ups

6 Step ups / Lunges

7 Box Jumps / Plate Hops

8 Dumbbell Push Press

9 Burpees

10 Alt Hang Dumbbell Power Cleans

11 Sit-Ups

12 Devil’s Press

@ 25/15 lbs x 2 (or 1)

Intermediate

Reduce DB to 35/20 lbs

Modify Bar Muscle up to Jumping bar muscle up or Chest to bar pull up

ACCESSORY / EXTRA (Checkmark)

Rest & Recover!

Take 5-10 minutes to stretch out, relax and have fun with your community