Dude where’s your Muscle Up

 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

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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Muscle up Prep (No Measure)

Mobilising wrists on wall

Shoulder openners PVC

Skill

Transition drills

Toe drills

Box Drills

Band drills

Rainbows

Metcon (Time)

For time in pairs:

Run 1000 meters

12 muscle-ups

Run 800 meters

9 muscle-ups

Run 400 meters

6 muscle-ups

Run 200 meters

3 muscle-ups

Run together

Share muscle ups

Recovery & equipment clean up

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