Christmas 3 in 1

 In Crossfit


Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – CrossFit

Extra Notes

Pairs WODs

Warm up together, be ready for 08:40 briefing & 08:45 start

Metcon (Time)

WOD1

80 – 70 – 60 – 50 – 40 – 30 – 20 – 10

Cal ski/bike/row

Burpees – Alternate 10 reps at a time until done

Metcon (AMRAP – Rounds and Reps)

Amrap 20 min

17 Thrusters (40/25)

17 KB Swings (24/16kg)

17 C2B pull ups

Metcon (AMRAP – Rounds and Reps)

Complete each exercise starting at 2 reps and increasing by 2 reps each round for 10 mins.

Box Jump Overs 24/20″

Dumbbell GTOH 25/15kg

Wall Balls 9/6kg

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