17.4

 In Crossfit

CrossFit Cirencester – CrossFit

Print out and bring in your scoresheet. Be ready to judge.
To give yourself the best chance of scoring highly, arrive 30 minutes before class and do all the warm up.

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General Warm Up (No Measure)

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

1) Row 45/35 Calories @ RPE 6-7

2) 3 Rounds @ Easy Pace:

10 Russian Kettlebell Swings + 5 American Kettlebell Swings, 24kg/16kg

0:15 Hollow Hold + 15 Hollow Rocks

12 Steps Lunges

5 Squat + Broad Jump

3) EMOM 12, alternating:

a) 8-5 Deadlifts (add weight and drop a rep each set, )

b) 10 Wall Ball Shots, 20lb/14lb to 10’/9’

c) 4 Handstand Pushups to Standard

Extra Notes

We will have 3 people competing at anyone time & one station set up for warming up.

Make sure you have your score sheet and completed your judges course

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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