Tunesday Pumpin’ (No G)

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CrossFit Cirencester – CrossFit

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Warm-up

400m Run

Then: 2 rounds

Grab a DB

Right

10x shoulder press

10x Single arm row

30 sec Plank

Left

10x SP

10x SAR

30 sec Plank

30 rest & repeat

Conditioning

Supersets

5 Rounds (3’s)

6x Ring Row with false grip + 10x Pull Up (No rest between)

Then rest while partners work

Conditioning

Superset Ab’s

20x Abmat sit ups + 15x HKR or 10x T2B (Back to back – no rest)

Metcon (AMRAP – Reps)

5 Rounds:

E3MOM

400m

Then Max reps MU in remaining time (scale to Box dips)

Recovery & equipment clean up

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