Team Thors-Day

 In Crossfit

Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.

CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Skill

Every 3 minutes, for 15 minutes (5 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents

(if you can’t use the rope, work on achieving 2 perfect L-Pull-Ups)

Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit up to x 15 reps

See video:

https://youtu.be/EtIa7Xt54kY

Metcon (AMRAP – Reps)

In teams of 3. Two sets, for max reps/calories of:

3 Rowing (for Max Calories) 1 minute each

1:30 of Strict Handstand Push-Ups (30 seconds each)

1 Minute of Strict Pull-Ups (20 seconds each)

Rest 1 minute

Take combined total of all reps as team

Metcon (Time)

Teams of 4 for Time:

ROW 2000M

(EACH TEAM MEMBER MUST ROW 500M EACH. ONCE THE FIRST

ATHLETE HAS ROWED 500M THEY CAN ADVANCE ONTO THE Wall Balls)

250 Wall Balls 9/6kg

120 Dead Lifts 120/80KG

Hand tag in and out

20 minute time cap

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