Final countdown
CrossFit Cirencester – CrossFit
Tack & Floss (No Measure)
Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band
Before Class
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
Before class
Warm-up
1. Wrist circles – 10 each direction
2. Elbow circles – 10 each direction
3. Arm circles – 10 each direction
4. Bow & bend – 10
5. 1-legged RDL + leg swings – 10 each leg
6. Spiderman lunge – 10 each leg
7. Scorpion – 10 each side
8. Russian Baby Makers – 30 sec hold
9. PVC dislocates – 10
10. PVC SOTS Press – 10
Hang Clean (Take 15 minutes to build to today’s 1-RM)
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
3 minutes to build to max reps
Metcon (Time)
Five rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (100/65kg)
10 Single Arm Kettlebell Thrusters (24/16 kg)
Rest until the 15 minute mark then. . .
Five rounds for time of:
10 Burpee Box Jumps (24″”/20″”)
15 Wall Ball Shots (20/14 lbs)
8 Toes-to-Bar
