Chelmsford's first official Crossfit Gym

Whether you are a professional athlete or a fitness novice we will scale the workouts to maximize your progress. You'll receive on-going instruction and motivation from our top quality coaches in every session.

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WOD

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Core Work + Muscle ups & Tabata Finisher

Thursday, 14 December 2017

Core Work

  • 1. 3 Rounds on the clock:
  • 30s Top Hollow 
  • 30s Bottom Hollow 
  • 30s Hollow 
  • 90s Rest
  •  
  • 2. 12min EMOM:
  • A. 30s Parallette Tuck Hold 
  • B. 40 Russian Twists
  • C. 15 Pike Compressions 

Muscle up Drills

  • Blues:
  • Work on Ring Swings, Ring Sequences, Strict & Kipping muscle ups. 
  •  
  • Everyone Else:
  • Work on drills/progressions from last week.
  •  

Tabata Finisher

  • 5x 20s Work / 10s Rest @ each of the following:
    A) Ring Dip / Push up 
  • B) V-up / Tuck up  

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