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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

Conditioning

Teams of 3

15 minutes – 4 rounds

3x Pendlay Row (your chance to go heavier)

DB Cleans x10

Strict Hanging Knee Raise (Tuck) x15 (8x ST2B)

1 min rest

Gymnastics

EMOM 12

10x HSPU

8x C2B

30 second plank

Metcon (AMRAP – Reps)

AMRAP 12

30x Push Ups

20x Box Jump Overs

30x WBS 20/14lbs

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