Wonderful Wednesday’s

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CrossFit Cirencester – MET-Con

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Metcon (5 Rounds for calories)

Five rounds for max calories/reps of:

30 seconds of Rowing/Ski/Bike

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Bike/Ski/Row

Rest 30 seconds

1 rep = 1 cal in this case

Conditioning

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit or Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

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