New start – Here we go!
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
1-4 Corner Agility
Cone Plank Snatch
Banded Good Mornings
Re-examine: the CrossFit Press Up (5 mins)
The Box Jump (Including Safety) 5 mins)
The Deadlift and build to weights for Met-Con (10 mins)
Metcon (AMRAP – Rounds and Reps)
In Pairs: Complete as many rounds and reps as possible in 15 minutes of:
50/35kg. deadlifts, 9 reps
15 box jumps, 24/20-in. box
One person per station at any one time
Score Team rounds and reps
High Fives & Chest bumps for your class
Scores on the board
Cool down – Tack & Floss