CrossFit Cirencester – Advanced Programing
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.