Build those wings!

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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

Russian Baby Maker

Weighted Pull-ups (Build to a heavy 5)

Don’t worry if you can’t add weight. We can use lower resistance bands, negatives, strict pull ups etc

Metcon (Time)

5 Rounds – for time

400m Run

30 Overhead lunges (20/15Kg plate)

20 American kettlebell swings (24/16Kg)

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