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CrossFit Cirencester – CrossFit

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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

Metcon (AMRAP – Reps)

16 minute AMRAP – (relay style)

9 – Bar over Burpees

6 – Deadlifts (30/25)

3 – Power Cleans (30/25)

Athlete 1 does a complete round then tags Athlete 2, when Athlete 2 completes their round, Athlete 3 can be tagged in. The order must stay the same. When all three athletes have completed a round, the weight will increase and Athlete 1 will start their next round and so on.

The Male weight increases by 10kg, Female weight increases by 5kg

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

100x Double Unders

50x Snatch 40/30

30x HSPU

Then:

Metcon (AMRAP – Reps)

2 minutes rest. Then:

2 minutes to establish max reps

Synchro Pull Ups (2 work, one person rests)

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