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 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

Russian Baby Maker

Metcon (Time)

Teams of 3

For time:

100 Calories, Rowing

90 Wallball Shots, 20/14

80 Calories, Rowing

70 Burpees

60 Calories, Rowing

50 Toes-to-bar

40 Calories, Rowing

30 Handstand Push-ups

20 Calories, Rowing

10 Pull-ups

Metcon (Time)

21-15-9 reps of:

140kg Pairs Deadlifts

Burpees (3’s)

Two athletes will work together to deadlift the bar loaded to 140kg. Burpees will be synchronised.

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