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CrossFit Cirencester – CrossFit

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Mobility

4 Minutes of Hip Flexor Mobility of Your Choice

4 Minutes of Anterior Shoulder Mobility of Your Choice

4 Minutes of Quad Mobility of Your Choice

4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

Metcon (Time)

Three rounds for time of:

9 Calorie Row

6 Thrusters 50/35kg

3 Handstand Push-Ups to 2″/0″ Deficit

Rest until the running clock reaches 10:00, and then…

Metcon (Time)

Two rounds for time of:

12 Calorie Row

9 Shoulder to Overhead 60/45kg

6 Toes-to-bar

Rest until the running clock reaches 20:00, and then…

Metcon (Time)

For time:

21 Calorie Row

15/12 Chest to Bar

9 Squat Cleans 70/55kg

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