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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

Russian Baby Maker

Warm-up

10 minutes

1-4 Corner Agility

Cone Plank Snatch

Banded Good Mornings

Skill

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

12 push-ups

15 box jumps, 24/20-in. box

One person per station at any one time

Score Team rounds and reps

Extra Notes

High Fives & Chest bumps for your class

Scores on the board

Cool down – Tack & Floss

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