Last Ladies Before Holidays

 In Crossfit


CrossFit Cirencester – Ladies Only

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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

Skill

Points of performance and Conditioning for Push press

5x seated BB Press

5x seated BB Press behind the neck

5x Press w/pause at top (2 secs) no pause at shoulders

5x Push press with 2 sec pause in dip (squeeze butt on extension)

10x Push Press

Metcon (4 Rounds for reps)

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters

Push Press (Dumbbell or Barbell)

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