15th 3 in 1

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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:

12 Thrusters 50/35

12 Burpees

12 Clusters 50/35

12 Burpees

12 Ground to Overhead 50/35

12 Burpees Over the Barbell to finish

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes of:

15 Air Squats

5 Deadlifts 70/55

5 HSPU

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes of:

12/9 Calorie Row

6 Hang Power Snatch 50/35

6 Overhead Squats 50/35

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