Thors-Day: Let’s do this!

 In Crossfit


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
Before class

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps in 20 minutes of:

8 Overhead Reverse Lunges (20/15kg – per leg)

15 Chest-to-Bar Pull-Ups

8 Overhead Lunges (20/15kg – per leg)

15 Calorie Row

Conditioning

Three sets, not for time, of:

Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0

Rest 60 seconds

Pairs Glute-Ham leg curls x 6-8 reps @ 3011

Rest 60 seconds

Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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