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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


3 sets-

Hip raise x 15

Side Leg Raises x 15 (per side)


Every 30 seconds for 15 rounds :30 rest x3 reps


RX+ 5x Burpee


3 sets of: 1:00 banded march with heavy DBall/Medball 0:30 rest


In pairs alterning efforts:

4 sets of-

:15 lateral raise

:15 hercules hold (thumbs up)

4 sets of-

:15 lateral raise (thumbs up)

:15 hercules hold (Palms up)

2 sets of-

:30 DB press

:30 DB OH Hold


5 sets-

:45 wall facing HS Hold

-Rest 1:30-

Metcon (Distance)

HSW Test

3x Max Distance

Best set

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