Wednesday; will you walk tomorrow

 In Workouts


We are starting a recovery week from Monday, enjoy a bit of skill work, and some fun Met-Cons

CrossFit Cirencester – Fundamentals

View Public Whiteboard

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

Fig 4 with rotation

Speed Skaters

Special Inchworm


The Back Squat

15 minutes to build perfect form

Metcon (Weight)

Five sets of:

Back Squat x 3-5 reps

Rest 60 seconds

Single-Arm KB Row x 8-10 reps

Rest 60 seconds

Score Back squat weight: approximately 75-80% 1RM

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

(You must perform 10 Penguins any time the weight settles on the ground. Loading: Men= 50kgs , Women= 35 kgs)

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