Wednesday

6th August 2019

CrossFit Nottingham – CrossFit

WOD1: Warm-up (No Measure)

In groups, rotate EMOM for 15 mins:

12 Kettlebell swings

12 Air squats

10 Strict knees to chest

30s Tall plank

10 Cals

*Movements are synchro

WOD2: Metcon (Time)

20-16-12-8-4-8-12-16-20 reps of:

400m Run (check in)

Box jumps

Pull ups

Deadlifts @ 60/40

400m Run (check out)

16 min Cap

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