26th November 2019

CrossFit Nottingham – CrossFit Class and Taster

WOD1: Warm-up (No Measure)

In groups, rotate EMOM for 15 mins:

40s Kb wall sit

40s Hollow rocks/ Deadbugs

40s RR top hold

40s Banded plank

15 Cals

WOD2: Metcon (Time)

12 mins to complete:


Sumo deadlift high pull @ 50/32.5

Box jumps @ 30/24

Press ups

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