3 in 1 Saturday Coalition Fun

 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
Before class

Extra Notes

Teams of 4, taking on some of the Coalition Games WODs

Waterfall (Time)

Accumulate 160 Cal Row

40x STOH 50/35

40x Box Jump Overs

Relay It Back (Time)

For time:

A) 1600m Sprint relay – 400m each

200m Partner carry relay, plus syncro burpees

50m carry (A’s) 20x synchro

50m carry (B’s) 15x Synchro

50m Carry (A’s) 10x Synchro

50m Carry (B’s) 5x Synchro

100m Team Sprint Check out

Grip & Rip (2 Rounds for weight)

A’s) 8 min T/C

30x Synchro T2B

6x Squat Clean @

60, 70, 80, 90, 100, 110, 120kg

B’s) 8min T/C

30x Synchro T2B

6x Squat Clean @

40, 50, 60, 70, 75, 80, 85kg

3 consecutive reps each

Last 6 successful reps as score

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