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 In Crossfit


CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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

Gymnastics

10 minutes on Pull Up progressions

From Ring Rows to Hips to bar

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Kettlebell Swings

12 Wall Ball Shots

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

12 Box Step-Overs

12 Single Arm KB Push Presses

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:

Run 800 Meters

Burpees x Max Reps

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