Live stream session

5 rounds
30 DU’s  or 30 ice skaters
20 DB OHS (10/10) or Pipe / barbell / goblet squat or front rack squat
10 Piked HSPU / Box HSPU / Kipping / strict HSPU / Push ups

4 mins rest into Death by Wall balls or Wall ball / Goblet thrusters, increase by 2 per minute. Start at 5.

Core finisher

3 rounds
20 Russian twists (use medball if possible)
20 Tuck in’s
20 Hollow rocks
10 sec hollow hold

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Live stream session

Strength & Conditioning

4 rounds Bulgarian split squats 8 / 8

2 min interval work (1 min rest)
12 KB / DB deadlifts
12 KB / DB bent over rows (can do single arm if only 1 weight)
Max situps (up to 2 min mark).
Rest 1 minute

12 KB sumo DL high pull (heavy weight)
12 DB Reverse flys
Max push ups (up to 2 min mark).
Rest 1 minute

REPEAT 4 times 24 minute workout

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Live stream session

Strength:- 5 x 5-10 Goblet Squat / Dumbell / Barbell / Weighted vest or partner 🙂

YGIG
0 – 20 min AMRAP
5 – Single arm hang clean and press
10 – Front Rack lunges
15 – Snatch

4 min Rest

Max in a min YGIG (score = partner total)
Push ups
Burpees
Situps
Squat Jumps

Finisher Max plank challenge

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Live stream session:-

Modified ‘DT’
KB,DB or backpack!

6 RFT
12 Single arm deadlifts
9  Hang power cleans
6  Shoulder to overhead
(Swop arms each round)

3 min rest

100x Swings for time (KB,DB,backpack)
with EMOM 6 x lunges

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Live stream session:-

DB/KB/backpack bent over row.
4×5
(Left arm, right arm, double = 1 rep)

10-1
Broomstick/BB OH squats
Burpees over the bar
Sit ups

Tabata – Core

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Live stream session:-

20 minute EMOM. Work for 50 seconds before moving onto the next
1 – Regional lunge (walking or on the spot)
2 – Push up to side plank
3 – Step ups (weighted / unweighted)
4 – V-situps
5 – Rest

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Live stream session:-

Mimi’s Birthday wod
50 Box Jumps / Step ups
50 Squat Jumps
50 Kettlebell / DB Swings
50 Alternate Lunges
50 Tuck in’s
50 Single arm DB / KB Push Press
50 Back Extensions
50 Goblet Squat thrusts
50 Burpees
50 Double-Unders

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

Streamed workouts are available at the following times starting from Monday 23rd March

Classes will have exercise variations to use weight v’s non weight.

Join using zoom here – https://zoom.us/j/4904537327

For non members we would appreciate donations via our PayPal account info@crossfittonbridge.co.uk

Dia’s home workout

3 rounds of
25 X KB swings
25 X Squat thrusts
20 X KB cleans
20 X Side plank and hip drops
15 X Goblet squats
15 X Burpees

Strength:-

3 x max C2B+3 x max chin over the bar hold

Metcon:-

20 min EMOM, move for 50 seconds before moving on)
1 – Row (target minimum 15/13 cals)
2 – KB swing 32kg/24kg
3 – Bike (target minimum 12/10 cals)
4 – Wall Balls 9/6kg