Fancy a sprint
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?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Get Sweaty (No Measure)
5 mins Run/Row
Then: 3-5x Intervals of 10:30 Work:Rest
Rowing Prep Drills (No Measure)
Lateral Hamstring Tacking
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:
90 seconds rest