#39

 In Workouts

Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – Advanced Programing

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm
5 minutes to warm upto your 7 from last week

Conditioning

EMOM16 –

(ODD): 2 Back Squats @7rep weight from last week

(Even): 3 Box jumps 20″

*Add height when possible in the box jump

Conditioning

5 sets –

200m Run

3x Wall Climbs

50 double unders

Metcon (AMRAP – Rounds and Reps)

AMRAP10 –

Ascending ladder by 1’s

Starting at

5 Chest to Bar pullups

5 Cal Ski/Bike/Row

5 Deadlifts @60/45kg

Accessory

5×10 Good mornings

5×10 Tempo Leg raises

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