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CrossFit Cirencester – Advanced Programing

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3x 0:30 max (heels on wall) shoulder taps, rest 1:00

Hanging hip taps: hang from bar, release right arm to touch right hip, and alternate hands. 3×10(5/5) (toughest part is keeping from swinging uncontrollably…use a spotter to keep your

from swinging)

Double KB overhead hold, AHAP. 3×1:00, rest 2:00

Single arm upright row 3×10/arm

Close grip bench press, banded, 5×10. Earthquake style

GHDSU 3×20 for speed, rest 1:00

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