Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Cirencester
Program
Advanced Programing
Barbell Club
Competition
CrossFit
DEKA Fit
Fundamentals
Gymnastics
HYROX
MET-Con
Social Events -Fitness, friends & fun
Workshops
Date
Workout
Pre-BBQ bash - CrossFit Cirencester
Class
(All)
Lets get professional
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Pre-BBQ bash
General Warm Up
Before Class Please -
Tack & Floss then:
10-15 reps
Wrist Circles
Elbow Circles
Shoulder Circles
Shoulder Taps
Shakiera
Shoulder Taps & Lat Flex
Dynamic Hug
Sgt Slaughter Arms
Torso Rotation
Hip Circles
Ankle Circles
Iron Cross
Scorpion
Monkey Pose
Spider
Russian Baby Makers
Cossaks
Leg Swings
Metcon (Time)
For Time: (25 min cap)Pairs
Score = Time Taken to complete all reps.
Every rep not completed under the time cap = 1 second penalty.
(for example if you have 3 Thrusters remaining at 25 mins, your score would be 25:03)
21 x Wall Balls (9/6kg) A then B
21 x Clean (50/35kg) A then B
15 x Wall Balls (A then B etc...)
15 x Cleans
9 x Wall Balls
9 x Cleans
9 x Bar Muscle up
9 x Thrusters (50/35kg)
7 x Bar Muscle up
7 x Thrusters
5 x Bar Muscle up
5 x Thrusters
All reps must be complete before starting next movement
Metcon (Weight)
12 mins
Max Power Output of Clusters (You choose your weight)
Tag in/out
Every 2 mins complete 100m Row/Ski Each
Score weight x reps
Metcon (Time)
3 rounds for time (shared equally) 10 min T/C
20x BBJO
30x AKBS 32/24kg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, 22, April 2017
Male Clients
1
The
Colossus
Lets get professional
12:24
With Paul & Brett
2
David
Long
Lets get professional
14:04
3
Colin
Clark
Lets get professional
14:14
Female Clients
1
Cas
Ricardo
Lets get professional
12:52
Ctb With Beccie & Becky 💪🏻
Loading...
Powered By Wodify