It’s Wednesday: Walk it off

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CrossFit Cirencester – CrossFit

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Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Clam shells

Extra Notes

Simply Roxanne



10x Pistols or pistol to a box/ball

50x DU/SU

Pairs – Alternating movements


10 minutes

Over Box Jumps


Metcon (AMRAP – Rounds and Reps)


15x Wall Ball 20/14 (to higher target)

15x Straight leg raise

15x Over Box Jumps

Recovery & equipment clean up

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