CrossFit Cirencester – CrossFit
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
Mini Met-Con 7 (No Measure)
15 Air squats
30 Shoulder Tap
Break down of the WOD and any additional scaling if needed
In teams of two, completely the following for time:
1200 Meter Run (together)
immediately followed by…
Partners alternate movements to complete a total of 16 rounds for time of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18 Air Squats
Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve completed 16 rounds.