Top it up on a Tunes-Day
CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Overhead Skills Work
Push Press (PP – Power Jerk – Split Jerk)
Every two minutes, for 16 minutes (8 sets):
Building over the 8 sets
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Metcon (8 Rounds for time)
Teams of 3.
Every 4 minutes for 32 minutes (8 sets):
20/15 Calorie Row
8 Handstand Push-Ups to 2″/0″ Deficit
In relay fashion
Record team time for each round
RX+ Burpee Box Jump