CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
200-400m Jog oe 2:00 machine
2 rounds of
25′ Samson Stretch lunges
25′ Soldier’s Walk
10 Beat swings
10 Calf Raises
B. SPECIFIC (8:00)
Running drills
3 sets
25′ A Skip
25′ Straight leg Shuffle
25′ Butt Kicks
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C2B Pull ups
5 Kip Swings
5 Half pull ups, focus on push away and keeping the body tight
5 Pull ups / C2B
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METCON (5 Rounds for time)
5 rounds, each for time
800m Run
20 Chest to Bar Pull ups
-Rest 2 minutes / Active rest-
Score: Each round for time
TC: 36 minutes
KG: N/A
Scaling Options
Beginner
400m Jog/Walk
12 Ring Rows
Intermediate L1
800m Run
16 Jumping Chest to bar pull ups
Intermediate L2
800m Run
12 Pull ups
ACCESSORY / EXTRA (Checkmark)
Light banded psoas pulls
2 x 20/20
Goal: unilateral core and hip accessory