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CrossFit Cirencester
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21 days down - half way through the week - CrossFit Cirencester
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MET-Con
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All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
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Workout
21 days down - half way through the week
The Warm Up
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
Russian Baby Maker
Conditioning
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps
Station 2 – Dumbbell Z-Press x 6-8 reps
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Conditioning
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds
Minute 2 – Alternating Dumbbell Snatches x 20 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 21, March 2018
Male Clients
Female Clients
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