CROSSFIT BRACKNELL – CrossFit
CrossFit Class
Metcon (AMRAP – Reps)
Time Priority Angie
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
GAS TANK (No Measure)
10-20 minutes of :30 On/:30 Off
Choose two movements from the list below, perform them on alternate rounds:
Shuttle Runs
Row
Wall Ball
Double Under or Crossover
Box Jump (Step Down)
Burpee or Burpee Over Bar
Barbell Cycling @ 40% of Snatch or Clean & Jerk
For example, you might do :30 Row/:30 Rest/:30 Wall Ball/:30 Rest for one full round and do that 10 times for a 20 minute workout. You could start by doing it 5 times for a 10:00 workout and increase the number of rounds each week until you’re at 20:00. Don’t exceed 20:00 total work time.