Star Wars Day

 In Crossfit


CrossFit Cirencester – CrossFit

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

(No Measure)

Assess Lunge

Couch Stretch with bumper plate

Floss Hip

Lunge in hip floss

Tack Adductor’s or pairs smash

Warm-up

Prep for STARWARS MET-Con

Metcon (3 Rounds for time)

In Pairs perform the following:

From 0 – 10min

Star wars: A new hope

3 RDS of

42-30-18

Skywalker Thruster 40/30

Boba Over Bar Burpees

Only one partner working at one time

Rest the remaining time – if you do not complete the whole WOD within the time limit – stop and move straight on to the next met-con.

From 10 – 20min

The Empire Strikes Back

3 RDS

1 Death Star 200m Run together

20 Light saber Box Jumps

20 X-wing Wall Balls

Shared reps

Only one partner working at one time

from 20 – 30min

Return of the Jedi

For time

60 Vader Clean and jerk

200m Yoda Carry

This work can be partitioned in any way – only one bar – Only one partner working at any time

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