Two weeks to Murph
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
Mini Met-Con 8 (No Measure)
25 DU / 75 singles
10 minutes examine the box jump
Establish the height you are going to use for the WOD
Use low numbers of reps to build up RX is 30/24″ RX+ 24″
5 rounds for time of:
15 box jumps, 30-inch/24-inch box
Run 400 meters
The intended time domain per round is approximately 3 minutes. Strive to maintain this time or decrease box jump reps and/or run distance.
Scale appropriately – Beginner:
4 rounds for time of:
10 box jumps, 24-inch/20-inch* box
Run 300 meters
The reps and distance have been reduced to lower the volume. The box jump requires you to jump from and land on both feet. If this is not possible at the listed heights, reduce the height further. Stand to full hip and knee extension before stepping down to begin the next rep. Strive to complete each round under 4 minutes. Further decrease the box jump reps and/or run distance if needed.
Recovery & equipment clean up
High fives for your classmates
Celebrate your classes achievements
Scores on boards