Thors-Day Bring the Hammer

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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Pacing

3 Groups set up kit,

Warm up movements 10 min T/C

Metcon (No Measure)

Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 8-10 reps

Minute 2 – L-Seated Dead Hang x 30-45 seconds

(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 40-50 reps

Big classes work in 3 groups

Gymnastics

3 rds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest approximately 45 seconds per round

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs or Step-Overs

9 Push Presses 40/25kg

9 Ring Dips or Stationary Dips (from box)

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