Friday: No CrossFit Games
CrossFit Cirencester – CrossFit
Mini Met-con 4 (No Measure)
20 Jumping Jacks
5 Squat Jumps
Overhead walking lunge with plate (5×20)
Holding a plate overhead (with straight arms) complete walking lunges for the required distance or number of steps.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges
Deficit Push Ups (Every 2 minutes, for 10 minutes (5 sets) 4-6 reps)
Complete a push up past the point where you are level with your hands
In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 as soon as the teammate in front of them is off and has begun the 400 meter run.