Oh – this will be good!

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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?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lift

Deadlift (Use the rep scheme below)

8 @ 45%

6 @ 55%

4 @ 65%

2 @ 75%

1 @ 80%

1 @ 80%

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Scaling

This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option

For time:

60 pull-ups

60 push-ups

100 sit-ups

100 squats

Beginner Option

For time:

50 ring rows

50 knee push-ups

50 sit-ups

50 squats

Recovery & equipment clean up

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