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 In Crossfit


CrossFit Cirencester – Ladies Only

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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

Skill

Refresher: Death March & Bottom Up carry’s

Metcon (Weight)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Kettlebell Death March x 20 steps @Tempo

Station 2 – Side Plank x 45 seconds each side

Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm – Unit 25)

Metcon (Time)

Three rounds for time of:

30 Kettlebell Swings

Hand release Push-Ups 20-15-10

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