17th December 2019

CrossFit Nottingham – CrossFit Class and Taster

WOD1: Warm-up (No Measure)

In groups, rotate EMOM for 15 mins:

10 Cals

12 Db ground to overhead

40s Banded plank

40s Ring row top hold

2 Lengths Kb overhead waiter’s walk

WOD2: Metcon (Time)

2 Rounds for time:

50 Double unders

10 Chest to bar

50 Kb swings @ 24/20

10 Chest to bar

50 Wall balls

10 Chest to bar

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