Something a little easier

 In Workouts

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

Mini Met-Con 6 (No Measure)

2 Rounds

50 Single Under’s/Penguins or 20 DUS

20 Sec Hollow Hold or Rocks x10

10 Kipping Swings


10 minutes working on Muscle up

5×3 Skill progression from last week

Be pateint – don’t rush through

Rainbow, Seated band, banded, Toe nail, transition – pull to press, Bulgarian dips

Muscle-ups (Best set)

Metcon (Time)

As a pair complete

100 du’s

12 Ring MU

100 du’s

Use the scale from your skill work

Metcon (Time)

In the same pairs complete:

12 DB Power Cleans (30/20)

21 Burpee BJO (24/20)

9 P Cleans


6 P Cleans


Rest 2 minutes, then repeat in reverse order, 9 & 6 through to 21/12

45/30 RX+

Recovery & equipment clean up

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