22nd March 2020

CrossFit Nottingham – Crossfit Home WOD

Metcon (No Measure)

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You will need:

Rucksack/Bag for life filled with books or Db/Kb

Metcon (No Measure)

4 rounds – 10 minutes

30s Tall plank + 10 scap press up

20s Wall shoulder extension

10 Kang squats

Metcon (AMRAP – Reps)

Isolation work

EMOM: 60s of continuous work

1) Rucksack swings

2) Z-press R

3) Z-press L

4) SLRDL w reach R

5) SLRDL w reach L

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