Wodding on a Wednesday

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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
Before class


Three sets of:

60 secs – Bar Muscle-Ups x 3-5 reps (Scale accordingly)

45 sec rest

60 secs – Kettlebell Snatch x 5-7 reps each arm

45 sec rest

60 secs – Double-Unders x 30-40 reps

45 sec rest

Muscle-ups (10 mins of progressions)

Ring Support

Roll Outs

Banded Pull Down

Banded seat

Negatives (Toe Nail)

Metcon (AMRAP – Rounds and Reps)

Teams of 3 complete AMRAP 20 of the following triplet:

10 Squat cleans, 60/45

20 Knee 2 Elbow

30 Deads 80/65kg (on same bar – add 10kg bumpers)

Athlete 1 and 2 start on the triplet (one athlete working at a time).

Athlete 3 starts on a rower and completes 500m Row before switching with a teammate.

One teammate must always be rowing, and you must switch every 500m.

Score is total rounds + reps of the triplet.

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