Wednesday Wake up & Shake up

 In Crossfit

Announcements

Sunday 13th class starts at 09:30. Saturday19th Tough Mudder Workshop at 11:00 & Sunday 20th Swords play workshop at 10:00

CrossFit Cirencester – CrossFit

View Public Whiteboard

(No Measure)

3 Rounds

400m Run/ 500m Row

5 Box Jumps

5 Hand Release Push Ups

10 American KB Swings

10 Kipping swings/Bar Taps

Pendlay Row (10 mins: Build to heavy set of 3)

Rolling Deck Squat (10 mins working on technique)

Squat all the way to the floor, using a candle stick roll come back to feet

Pistols (10 mins working on technique)

Metcon (Time)

15-12-9-6 Reps For Time:

SDLHP (20/15kg)

Box Jumps/steps (24/20)

Thrusters (20/15)

RX+: (40/25), Jumps

Focus on Moving smooth & fast

Unbroken if possible

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