CrossFit Nottingham – CrossFit Class and Taster
WOD1: Warm-up (No Measure)
In pairs, complete 3 rounds of tabata:
Plate jump burpees
Plate GTOH
Plate front squats
Plate front raise hold
Partner 1 hits 4 rounds, partner 2 hits 4 rounds for 3 full tabatas
WOD2: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
9 Front squats @ 80/60- 90/67.5
9 Kb swings @ 32/24
9 Toes to bar/ Ab mat sit ups