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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

Bench Press (3×6-8)

Three sets of:

Bench Press x 6-8 reps @ Tempo

Rest 15-20 seconds

Dynamic Push-Ups x 10-12 reps

Rest 2- 3 minutes

Abdominal Complex (Best unbroken reps)

Complete in as few sets as possible

50x Hollow Body Rocks

50x Tuck Ups

50x ABMAT Sit Ups

Metcon (Time)

Three sets for time of:

200 Meter Run

20 Wall Ball Shots

20 Russian Kettlebell Swings

100x double unders to check out

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