By Thor’s Balls
CrossFit Cirencester – MET-Con
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Wall Ball refresher
Metcon (AMRAP – Reps)
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ Tempo
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ Tempo
Rest while partner work