Walking Was Good Wednesday

 In Crossfit


CrossFit Cirencester – Fundamentals

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip
Scorpions

Russian Baby Makers

Conditioning

Every 2 minutes, for 6 minutes (3 sets):

20 Plate OH Lunges 10/5kg (10 per side)

Then:

Every 2 minutes, for 6 minutes (3 sets):

Hand Release Press Ups x 20 reps

Resting in Plank

Then:

3×20 Band Pull Aparts

Metcon (Time)

In teams of two, complete:

400 meter Run

100 Wall Ball – above normal target height

100 Pull-Ups

100 Hang Power Cleans (50/35kg)

100 Box weighted step ups (24/20″) 24/16kg

High 5 to tag in/out

*Teammates partition reps as needed but perform the 400m run together.

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