Last Man Standing

 In Crossfit


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

Last Man Standing (Time)

“Last Man Standing”

The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

6/4 Muscle-Ups

——–

Picking up on the one minute segment you would have been starting your next round of muscle-ups.

Front Squat x 1 rep

(start with 60/40 on the barbell; males add 10kg, and females 5kgs every minute)

——–

Picking up on the one minute segment that you would have been starting your next round of front squats…

20 Wall Ball Shots (14/6 lbs)

If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

——–

Picking up on the minute you would have been starting your next set of wall ball shots…

10/8 Strict Handstand Push-Ups

If you cannot complete all 6/4 Strict HSPUs within the designated minute, your workout is over.

500m Row (Time)

Max Effort 500m Row
3x 500m

3 minutes rest between rounds

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