CrossFit Nottingham – CrossFit Class and Taster
WOD1: Warm-up (No Measure)
In groups, working as pairs, E2MO2M for 24 mins:
1) 10 Paused bent over rows @ 60/40
2) 10 Db floor press @ 22.5/15 (RX + Comp banded)
3) 40s Hollow hold
4) 10 Jumping pull-ups w/ slow negative
5) 40s Bent arm ring flye hold
6) 20 Dynamic leg raises
*On each station, one partner works for 60s and then swap, then move down the list.
WOD2: Metcon (Time)
7 Rounds for time:
7 Kb swings @ 32/24
7 Burpee box jumps @ 30/24
7 Chest to bar
8 min cap