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CROSSFIT BRACKNELL – CrossFit

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Metcon (Time)

Warm-up

– Row 300m

– 20 PVC Pass Through

– 20 Kip Swings

– 20 Lying Glute Bridge

Gymnastics

Metcon (No Measure)

5 Rounds:

– 5 Kip Swings + 5 Kips + 2-5 Chest 2 Bar Pull Ups + 5 Kip Swings

Metcon

Metcon (Time)

5 Rounds for Time:

– 5 Hang Squat Snatch @ 65/45kg

– 15 Kettlebell Swings @ 24/16kg

(15 Minute Cap)

Cool Down

Metcon (No Measure)

– 2 Minutes Cobra Pose

– 2 Minutes Forearm Rolling