Wednesday

7th January 2020

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

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