Fancy a sprint

 In Workouts


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

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Rowing Prep Drills (No Measure)

Lateral Hamstring Tacking

Floss Hamstring

Down Ups

Stroke Tempo Drill – Starting at 20 spm increase every 10 secs upto 30 spm (don’t become fatigued)

Feet Out – Driving hands forward

Pause Drill – Pause at catch Drive on coaches command

Sprint starts – 3 attempts at sprint starts

Metcon (10 Rounds for time)

10 rounds each for time:

250m Row

90 seconds rest

Recovery & equipment clean up

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