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We are starting a recovery week from Monday, enjoy a bit of skill work, and some fun Met-Cons

CrossFit Cirencester – CrossFit

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Flow Training (No Measure)

10-20 reps or until form deteriorates

Piked Push Up

Crab Reach


Side Kick Through

Barrel roll bear


15 minute introduction to Farmers (variations) and Yoke

Metcon (Time)

Three sets of:

Supine Ring Row x 12/10 reps @ challenging angel for 10

Rest 45 seconds

Hollow Rock (or Hold) x 30 seconds

Rest 45 seconds

Farmer’s Walk x 100 Meters

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Metcon (Time)

Five rounds for time of:

Run 400 Meters

8 Burpees

8 Strict Pull-Ups

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