A little Thorsday Action

 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

Russian Baby Maker
Before class

Extra Notes

This is going to be a fast WOD, so you will try to go unbroken throughout.

Make sure you scale apprioatley – see notes

Warm-up

Metcon (Time)

For time:

20-lb. medicine-ball cleans, 50 reps

70/50kg push jerks, 25 reps

20-lb. medicine-ball cleans, 50 reps

This is a sprint – read extra notes
During the med ball cleans, stand to full hip and knee extension before returning the ball to the ground for the next rep. The same applies to the push jerk. The bar remains overhead until the hips and knees are fully extended.

Recovery & equipment clean up

Collect and celebrate scores

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