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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

Four sets of:

60 secs – Overhead Squat x 6-8 reps – from floor

Rest 45 seconds

60 secs – Strict Pull-Ups x 3-5 reps

(add weight if possible)

Rest 45 seconds

Plank from Elbows x 45-60 seconds

Rest 45 seconds

60:45 ratio

Gymnastics

Kipping Toes to Bar Progressions:

Rocky

Pairs plyo

Bar Taps

Rings

Bar

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

20 Kettlebell Swings

20 Push Press (Single KB)

20 Box Jumps or Step-Ups

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