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CrossFit Cirencester – CrossFit

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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

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

50 Cal Row (Time)

50 Cal Row for time

Metcon (AMRAP – Rounds and Reps)

Teams of 5


150 Cal Row (Men switch every 15, Ladies every 10)

100 synchro ABMat Sit ups (3’s)

50 Synchro Burpees (3’s)

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