Wednesday

10th September 2019

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

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