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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

Conditioning

Teams of 3

5 rounds

8-12x Pull up

then 20x leg raise (alt rounds) Abmat sit ups

Rest

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Unbroken

Hang Snatch (6×2 Squat builing)

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 15

90 cal row

90x Wall Ball 9/6kg

90x DB Step up 10/5kg

90x Hanging Knee Raise

RX+

Step up @22.5/15

Toes To Bar

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