Wednesday Wonders

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CrossFit Cirencester – CrossFit

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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

Russian Baby Maker

Warm-up

8 minutes in 3 to warm up STOH

Metcon (Weight)

Teams of 3

6 minutes to establish a 3RM STOH

Total of combined successful lifts.

Metcon (Time)

Then in relay 2x 400m

A, B, C, A, B, C

Total time

Metcon (AMRAP – Reps)

AMRAP 3×3 (A, B, C)

5x Burpee C2B (Dead hang)

5x Squat Jump Box Overs 24/20″

Total Reps

B starts where A finishes and so on

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