Fireworks

 In Crossfit

CrossFit Cirencester – MET-Con

View Public Whiteboard

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

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

Row 350/250 meters

10 Front-Racked Alternating Reverse Lunges (20/10kg DB)

Rest 4 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Shoulder Press (20/10kg DB)

10 Box Jump-Overs

Rest 4 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories of Assault Bike/Ski/Row

12 Push-Ups

Recovery & equipment clean up

Recent Posts