Wednesday

23rd July 2019

CrossFit Nottingham – CrossFit

WOD1: Warm-up (No Measure)

In pairs, 15 mins to complete rounds of:

10 Seated single arm KB press (each arm)

10 Around the worlds @ 15/10

10 Plate front raises

10 Tempo Ring Rows*

*Build to muscle ups where appropriate.

WOD2: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 Plate GTOH @ 15/10 – 25/20

9 Plate Jump Burpees

6 HSPUs / Press Ups

3 Ring Muscle Up / 5 Pulls

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