21 days down – half way through the week

 In Crossfit


CrossFit Cirencester – MET-Con

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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

Conditioning

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps

Station 2 – Dumbbell Z-Press x 6-8 reps

Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds

Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Conditioning

Every minute, on the minute, for 10 minutes (5 sets of each):

Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds

Minute 2 – Alternating Dumbbell Snatches x 20 reps

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