Test day 2

 In Crossfit

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
Before Class

Mini MET-Con 3 (No Measure)

2 Rounds

200m Run

5 Push Ups

10 Air Squats

15 ABMat Sit Ups

Warm-up

A’s & B’s

1 min SU

1 min SU – running on the spot

2 rounds of

10x Push Up

10x Hollow rocks

10x Superman’s

Skill

10 minutes Double Under skill work & Progressions

-Slow, with high jumps SU

-Normal, with high jumps SU

– Single, Double, Single, Single, Double

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Annie Up & Down (Time)

For time:

10-20-30-40-50-40-30-20-10

Double Under’s

Abmat sit ups

75 Wall Balls for time (Time)

75 Wall Balls for time

50x Wall Balls for Time (Time)

Complete 50 x Wall Balls for time

9/6kg

25 Wall Balls for Time (Time)

25 Wall Balls for Time

Recovery & equipment clean up

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