Super Ladies

 In Crossfit


CrossFit Cirencester – Ladies Only

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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

Skill

10 minutes

Air Squat to PVC Back Squat

Conditioning

Three sets of:

Back Squat x 3-5 reps @ Tempo

Rest 30 seconds

Renegade Dumbbell Row x 8-10 reps @ Tempo

Rest 30 seconds

Metcon (Time)

In pairs for time:

30 Calories of Rowing

25 Plate Jump-Overs 12″

20 STOH 15kg

15 Burpees

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