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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
Before Class

Conditioning

Two sets of:

Run 400 Meters @ 70% of 400m PR Pace

10M Handstand Walk

15/12 Strict Handstand Push-Ups

10m Handstand Walk

Run 400 Meters @ 70% of 400m PR Pace

Rest as needed

15 min T/C

Metcon (Time)

Three rounds for time of:

30 Overhead Squats 20/15kg

5 Muscle-Ups

Metcon (Time)

A’s & B’s For time:

9 HP Snatches (40/25)

42 Wall Ball

7 HP Snatches

30 Wall Ball

5 HP Snatches

18 Wall Ball

*Focus on going unbroken & fast

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