CrossFit Cirencester – MET-Con
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Seated Hip Extension x 15 reps @ 2110
Station 3 – Strict Toes to Bar x 12-15 reps @ 3010
Three rounds for time of:
Run 400 Meters
30 American Kettlebell Swings
20/15 Calories on Bike/Ski or Row