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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Before Class

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility


10 minutes progressions for successful wall ball

5x MB FS at wall – PP

5x MB target throw – Think Push press

5x wall ball – 2 sec hold at bottom, receive full upright

5x Wall ball – 2 sec hold at bottom, cushion upon receiving

5x Wall Ball – think leg handing of power to arms

Extra Notes

5 mins for:

Loo stop

Check MET-Con standards and goals

Be the best you

wobbly Wall balls (AMRAP – Reps)

(Alternating) + max reps wall balls (20/14lb) in that minute

*run 50m out, 50m back then perform as many Wall balls as you can until the next minute. Right when the next minute starts continue again on the run.

Each minute starts with the run or row and then max reps Wall Balls remaining of the minute. Goal, get as many Wall Balls as you can. We will redo this workout every 2-3

months to see improvement in conditioning

Score the total of wall balls over 20 minutes

Recovery & equipment clean up

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