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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

50x Wall Balls for Time (Time)

Complete 50 x Wall Balls for time

9/6kg

Front Squat (6×3 building to 90% (70% from 2))

Conditioning

2×8 TNG Power Snatch (light & fast)

Conditioning

EMOM20

1) 16x Step overs 24″

2) 50m Run

3) 6-8 Strict Pull Ups

4) 15-20 Push Ups (new standards)

5) 14x DB Snatches 22.5/15kg

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