Day 69

 In Crossfit


CrossFit Cirencester – Advanced Programing

Conditioning

5 Sets –

200m Sprint + 200m jog cool down

Core work: 3 sets

20 mountain climbers

20 sec L-set hold from hang

20 (R)side crunches

20 (L)side crunches

20 abmat situps

Conditioning

Banded Marches

3 sets

2x (20 Banded Marches each leg, 20 Banded Squats holding

KB@24/16kg)

Rest as needed in between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP14 w/ weighted vest 20/10 –

200m ski/row

15 pushups

20 Airsquats

Accessory

3×12 Good mornings with light barbell (slow and controlled

movement)

3×10 Single leg RDLs with light KB/DB

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