Forget it, it’s Friday & international Burpee Day

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CrossFit Cirencester – CrossFit

BOTS Practise for next week

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
Before class

Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

PVC Mobility


Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ Tempo

Rest up to 2 minutes between sets

(The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

*Goal is to go heavier than last week

BOTS 2015 WOD2 (Time)

9-6-4 Reps for time

Complex 40/25 RX 25/15 Scaled

Burpee over bar


Dead Lift

Hang Power Clean

Front Squat

All movements must be seperate

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