OCR/TM Training

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CrossFit Cirencester – Workshops

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Metcon (AMRAP – Rounds)


8x Air Squat

8x HR Push up

Plank Hold for remainder of time

Completed rounds as score

Rowing Burps (Time)

6 Rounds for Time in Pairs (Alternating)

15x Burpee Box Jumps 24/20

15x Cals on the Ergo

Wing Climb to Bar Muscle Up (Pairs 10 mins supporting each other)

Climb the Wing and perform a Muscle Up on the top bar

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