30 Days of great Tunes

 In Crossfit


CrossFit Cirencester – CrossFit

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip
Before class

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

Warm-up

Specific Warm Up: 10 minutes

-Kneeling Hip Extensions x10

-Banded GM’s x10

-PVC SDHP x10

-Romanian Deadlift x10 (empty bar)

Build to working weight

-Dead Hang 10 secs

-Scapular Pull Ups x10

-Kip swings x10

2 minutes to set up stations, and be ready to go

Metcon (AMRAP – Rounds and Reps)

In pairs (alternating movements)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 Pull-ups

15 Romanian Deadlift 70/45kg

“A” Run’s

“B” Pull Up

“A” Deadlift

“B” Runs etc…

Recovery & equipment clean up

High five classmates

Scores on board

Celebrate achievements

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