Saturday Open Prep

 In Crossfit

Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.

CrossFit Cirencester – CrossFit

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(No Measure)

2 rounds:

30 ankle roll per side.

3 up and down dog.

3 scorpions per side.

10 hip circles per side.

10 arm circles forward and back.

5 Chin ups or sub.

10 AKB swings.

5 T2B or sub.

*Move through it at your own pace this is a warm up

Metcon (5 Rounds for reps)

5 rounds :30 Work / :30 Rest of:

Double Unders

Strict Chin Ups

AKB Swings 32/24kg

Toes-2-Bar

Level II: DU attempts count. 5 negative chin ups (total each round,). 24/20. Knees to Chest.

LI: Single unders. Pull-up sub of choice. AKB weight of choice. T2B sub of choice.

Metcon (No Measure)

Run: 3:00 TT’s, Rest 3:00, Perform until pace or form deteriorates

Row: 3:00 TT’s, Rest 3:00, Perform until pace or form deteriorates

*Recommended range 2 – 5

*Maintain distance within 50m on each split

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