17.2 is Coming

 In Crossfit

CrossFit Cirencester – CrossFit

View Public Whiteboard

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Metcon (Time)

For time as a pair:

50 Calories of Air Bike/Ski/Row

100 Double-Unders

40 Calories of Air Bike/Ski/Row

80 Double-Unders

30 Calories of Air Bike/Ski/Row

60 Double-Unders

All reps each

One person working at any one time

Max efforts

Rest until the running clock reaches 20:00, and then…

Metcon (Time)

When the running clock reaches 20:00…

For time as a pair:

50 Calories of Rowing/Ski/Bike

25 Burpees to plate

40 Calories of Rowing/Ski/Bike

20 Burpees to plate

30 Calories of Rowing/Ski/Bike

15 Burpees to plate

All reps each

One person working at any one time

Max Efforts

Conditioning

Spend 15 minutes doing some breathing work and mobilising, calm your mind, think about 17.1, then reflect on the many months of hard work you’ve put in, and look forward to the remaining WOD’s and exhibiting that hard work in the 2017 Open.

Recent Posts