CrossFit Nottingham – CrossFit Class and Taster
WOD1 : Metcon (No Measure)
In groups, E2MO2M for 30 mins, rotate:
1) 60s Front rack chair sit hold @ 2 x 20/16
2) 1 Ring complex:
– 10s tuck
– 10s plank
– 10s plank (right arm)
– 10s plank (left arm)
– 10 ring roll outs
3) 25 Alt arm DB GTOH @ 22.5/15
4) 60s Banded plank
5) 22 Cals
WOD2: Metcon (Time)
5 Rounds for time:
11 Kb Swings @ 32/24
22 Box jumps
33 Double unders/Plate jumps
9 min cap