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CrossFit Cirencester – Advanced Programing

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Bar MU practice, 5×2, focus on transitions and no chicken winging.

Rope climbs for speed, 5×1 EMOM

Planche hold 3×1:00, rest 1:00, (just like ring pushup position, shoulders forward, toes


Close grip bench press, 4×8 banded. Heavier than last week. Don’t touch chest and don’t

lockout. (more time under tension)

100 banded pull a part (use a small red resistance band, hold out in front of you and pull

apart until arms are straight out by your side even with your shoulders.

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