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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

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Metcon (Time)

Teams of 3

A. 5,000m Row – For Time

B. Strict Press 8-6-4-2-1-1 (10 minutes – rest remaining time)

3 totals added together to minus time in seconds from total time

Strongman Cash Out

2 sets each

Dual OH KB/DB carry x 50 ft

Recovery & equipment clean up

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