Wodding on a Wednesday
CrossFit Cirencester – CrossFit
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
Conditioning
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.
