CrossFit Cirencester – Fundamentals
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
Jerk prep & drills
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x5 reps
Every minute, on the minute, for 9 minutes:
Minute 1 – Nose-to-Wall Handstand Wall traverse plus x 20 wall walkers
(focus on stabilising your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps (scale to ring row)
Metcon (3 Rounds for calories)
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1: 15/10 Box Jumps
Minute 2: 50-Foot HEAVY Med/Slam Ball Carry (Bear Hug)
Minute 3: Rest
Minute 4: Max Calorie Row*
Minute 5: Rest
*Goal for males is 10/15 calories, females 6/10 calories.
Record each round – wodify will total it for you