Monday Madness

 In Crossfit

Announcements

Sunday 13th class starts at 09:30. Saturday19th Tough Mudder Workshop at 11:00 & Sunday 20th Swords play workshop at 10:00

CrossFit Cirencester – CrossFit

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Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees

Bear Complex (EMOM 8: increasing weight each minute from 50%)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Wall Ball (10 mins Wall Ball practise)

From a full squat holding a med ball at face level standing up and press the ball over head like a thruster to a target on the wall

Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:

10 Push Press (50/35kg)

5 Burpees Over the Barbell

Rest 5 minutes, and then,

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 10 minutes of:

Run 200 Meters

15 Russian Kettlebell Swings (heavy)

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