Half way Hump

 In Crossfit

CrossFit Cirencester – MET-Con

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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

Russian Baby Maker


Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Ring Pull-Ups Scaled x 10 reps

Interval 2 – Weighted Reverse Snow Angels x 10 reps

Interval 3 – Handstand Marching on Box x 30 reps

Interval 4 – L-Sit Hold x 30-45 seconds (off rings/ box/plates)

Metcon (Time)

For time:

Row 1000 Meters

50 Single-Arm Dumbbell Snatches

30 Hanging Straight Leg Raises or 50 V-Ups

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