Thorsday Boulders

 In Crossfit


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

Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

Shoulder Press (Every two minutes, for 8 minutes (4 sets): )

x 3-4 reps

Go as heavy as possible!

Metcon (Weight)

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps from knees

Metcon (Time)

For time:

40/30 Calories of Bike/Ski/Row

30 Burpees to a plate 20kg

20 Strict Pull-Ups

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