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CrossFit Cirencester – CrossFit

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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


10 minutes progressions for successful wall ball & Pull ups

Use drills from Friday

5x MB FS at wall – PP

5x MB target throw – Think Push press

5x wall ball – 2 sec hold at bottom, receive full upright

5x Wall ball – 2 sec hold at bottom, cushion upon receiving

5x Wall Ball – think leg handing of power to arms

Butterfly progression practise:


Single Leg kick


Small circles


Extra Notes

Prep Stations

Loo stop

Re-brief MET-Con

Pacing, Goals & Scaling

Have fun & give it your best

Metcon (Time)

5 rounds for time of:

25 wall-ball shots, 20/14lbs ball to 10-ft. target

30 pull-ups

Recovery & equipment clean up

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