Final countdown

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

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

Recent Posts