Bon Voyage

 In Crossfit

CrossFit Cirencester – CrossFit

View Public Whiteboard

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

Pendlay Row (Every 2 minutes, for 20 minutes (10 sets):)

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Sets 7-8 = 1 rep @ 90%

*Sets 9-10 = 1 rep @ 95%

Pistols (10 min pistol progressions – 1x Max reps Quality)

Metcon (Time)

For time:

15 Muscle-Ups

20 Thrusters (60/45kg)

30 Dead Lifts (60/45kg)

Scale accordingly

Recent Posts