By Thor’s Balls

 In Workouts


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?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Skill

5 minutes

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.

Conditioning

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

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