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CrossFit Cirencester – Fundamentals

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira


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

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