Ladies 3

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CrossFit Cirencester – Workshops

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Conditioning

Individually

3 rds (1 minute rest)

AMRAP 3

10x Push Up (Scale to Knee on the up)

10x ABMat Sit Up

10x Air Squat

Metcon (AMRAP – Rounds and Reps)

In Pairs YGIG full round

AMRAP 15

15x Plate GTOH (Flat back – use legs) 15kg

200m Run (2 reps)

Metcon (Time)

Teams of 4 complete the chipper for time:

150 Cal Bike/Ski/Row (switching every minute)

150x Burpees to a plate (switching every 5 reps)

150x Thrusters @10kg (Switching every 5)

150x Hanging Knee Raise (Switching every 10 reps)

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