Adding a little more intensity again

 In Crossfit

CrossFit Cirencester – CrossFit

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Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits
Before class

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Clean (EMOM 1+1 See notes)

Every minute, on the minute, for 10 minutes:

Clean 1+1 @ 75-80%

(rest 10 seconds between singles)

Metcon (Time)

For time in pairs:

400 Meter Run (Run together)

15 Dumbbell Man-maker’s (each)

30 Chest-to-Bar Pull-Ups (each)

15 Dumbbell Burpee Box Step-Over (each)

400 Meter Run

Conditioning

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111

Station 2 – Dumbbell Death March x 20 steps @ 2011

Station 3 – 30 seconds of Toes-to-Bar + 30 Seconds of Handstand Push-Up

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