More miracles on Monday

 In Workouts


We are starting a recovery week from Monday, enjoy a bit of skill work, and some fun Met-Cons

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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees


Romanian Dead Lift

10 mins building to 5’s (light)

Metcon (Time)

Three sets of:

Romanian Deadlift x 6-8 reps @ challenging for 5

Rest 45 seconds

Push-Ups x 15/10 reps

Rest 45 seconds

Russian Kettlebell Swings x 25/20 reps @ 24/16kg

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

Be safe with your space

Metcon (4 Rounds for reps)

Against a 2-minute running clock (like last Friday), complete as many rounds and reps as possible of:

10 Sit Ups

10 Wall Balls (Do not drop the balls)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps. 20 reps per round

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