Saturday with Disco

 In Crossfit


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

Metcon (Weight)

Every minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011 Tempo

Minute 3 – Strict Press x 8 reps @ 2011 Tempo

Record weight for SLDL & Strict Press

Metcon (Time)

Three rounds for time of:

10 Kettlebell Push Presses

10 Box Step-Overs with Kettlebells

10 Pull-Ups

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