30 Days Nearly Half Way

 In Crossfit

CrossFit Cirencester – CrossFit

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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

Romanian Dead Lifts (From Low Blocks or Plates)

Soft knees, slightly bent. Flat back. no flexion of the knee during the movement
Build to 80% 1RM over 4 sets

Then: 4×3 @80%

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-

10 Box Jumps

5 Pull-Ups

Station 2-

10 Burpees

5 Ground to Overhead

Station 3-

300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station. Rolling count. Station 1 + Station 2

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