Thors-Bells

 In Workouts


CrossFit Cirencester – MET-Con

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

Conditioning

Four sets of:

Front or Goblet Squat x 6 reps @ Tempo

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Dumbbell Death March x 20 steps

Rest 45 seconds

Use same weight throughout

Metcon (Time)

For time:

30 Russian Kettlebell Swings

15 Handstand Push-Ups or Dumbbell Presses

20 Russian Kettlebell Swings

10 Handstand Push-Ups or Dumbbell Presses

10 Russian Kettlebell Swings

5 Handstand Push-Ups or Dumbbell Presses

Go as heavy as possible on the kettlebell swings!

Recent Posts