16.1 for 2018

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Warm-up

500m row, then 3 RDS:

• Walking lunges down floor

• Broad jumps back to starting position

• 10 air squats

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees over DB (New standard)

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 22.5kg DB OH

Women lunge 15kg DB OH

Scaled:

Male 10kg

Female 5kg

6″ Chest to Bar

Burpee Step in

Recovery & equipment clean up

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