A Pre-Regionals Warm Up

 In Crossfit


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

Warm-up

Mini rounds of your Met-Con – 10 minutes

Metcon (Time)

In teams of 4 complete the WODs in order, the score is the total time taken
Scale to pairs shared

RX+ two or more Met-cons

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Recovery & equipment clean up

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