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CrossFit Cirencester – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC


Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 30 seconds

Station 3 – L-Sit or Hollow Hold x 30 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

50 Cal Row (Time)

50 Cal Row for time

25 Wall Balls for Time (Time)

25 Wall Balls for Time

50x Wall Balls for Time (Time)

Complete 50 x Wall Balls for time


Max Toes to Bar in 60 secs (AMRAP – Reps)

Complete max reps of Toes to Bar in 60 seconds

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