Half way Hump
CrossFit Cirencester – MET-Con
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
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)
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Straight Leg Raises or 50 V-Ups