CROSSFIT BRACKNELL – CrossFit
Metcon (Calories)
Every 2:00 for 4 rounds:
6 box jumps (61/76 cm)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Back Squat (10-8-8-6-6)
Welcome to week four in our Strength II back squat cycle; this is a de-load week.
Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
Perform a new set every 3:00.
COMPETE
Class Metcon
Class Back Squat
Accessory I
Metcon (No Measure)
ACCESSORY – I
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.