The Whitlows

 In Crossfit

CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

Fig 4 with rotation

Speed Skaters

Special Inchworm

Mobility

10 mins to find max ROM Single leg step up

Back Rack Lunge (3x 12 @60% Be careful)

Metcon (Time)

Teams of 4:

3,000m Row as fast as possible – switch as needed

Then:

5 Rounds

60 Wall Balls – (reps are total between team)

20 DU’s – partner 1 must complete 20 DU’s before partner 2 begins & so on

40 Kettlebell Snatches 24/16 (reps are total between team)

If Solo:

1,500m Row AFAP

5 Rounds

10 Wall Balls

20 DU’s

10 KB Snatches 24/16

Clock starts before row

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