Wednesday – what are you waiting for

 In Crossfit

CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile
Unbroken

Metcon

Pull-Up Density Test”

For max reps:

90 seconds of Pull-Ups

Rest 60 seconds

60 seconds of Pull-Ups

Rest 60 seconds

30 seconds of Pull-Ups

Note reps achieved for each set.

Weightlifting

Every 2 minutes, for 8 minutes (4 sets):

Deadlift from blocks x 5 reps @ 2111 (double overhand)

Build over the course of the four sets.

Followed by….

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

(Deadlift with Pause at 1″) x 2-3 reps

Metcon (AMRAP – Rounds and Reps)

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (80/50kg)

6 Tall Box Jumps

9 Push-Ups

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