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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
Before class

Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lifts

Warming up to weight

Deadlift (5 sets of 5@70% + 15 Pullups every 3 mins)

(Scale weight as needed to the max weight (up to 70% 1RM) in which you can perform your deadlifts with PERFECT mechanics and posture.)

Hollow Body Push Up (10 mins Skill & 1x Strict Max reps)

Maintaining a hollow body position, complete a push up

Metcon (Time)

Christmas 25’s

For time:

800 Meter Run, and then 25 reps of each of the following:

Overhead Squats (20/15kg)

Tricep Dips

Kettlebell Swings (32/24 kgs)


Push Press (20/15kg)

Nasties (Burpee with a tuck jump)

Finish with an 800 Meter Run.
Be safe with your space

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