Final Full Friday
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
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
Barbell Complex (10 mins EMOM building over 5. x5 @ working weight)
Complete the following with out releasing the bar:
Deadlift
Hang Power Clean
Push Jerk
Back Squat
Team Thorium WOD 3 “Melting Point” (Time)
90 Calories Rower (1 Rowing Machine)
90 Box Jumps/Step Ups 20in/24in
42 Barbell Thrusters 30kg/42.5kg
42 Pull Ups
90 Double Unders (2 Ropes, you can be holding the rope)
For Time
Calories and Reps can be partitioned between you and your partner as you like. One Competitor works one rests.
Scaling for WOD 3
L1 Jumping Pull Ups instead of Pull Ups
L2 Jumping Pull Ups instead of Pull Ups, 30 Down Ups instead of Double Unders
L3 15/20 kg Barbell Thrusters, Jumping Pull Ups, 30 Down Ups
