50

 In Crossfit


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

Deadlift (15-20 mins MFD x5 reps)

Skill

5 mins practice Ring HSPUS

Metcon (Time)

Disco’s Dianne:

21-15-9

Deadlifts @100/80kg

Strict HSPUS

Immediately into

21-15-9

Deadlifts

Kipping HSPUS

Metcon (AMRAP – Rounds and Reps)

AMRAP8 –

200m Ski/Row/Bike (600m)

10 Plate Ground to O/H @25/15

Accessory

4×10 Banded Good mornings

4×10 GHD situps

4×10 bullet proof shoulders

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