A taste of the Games

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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
Before class

Warm-up

10 minutes prep for WOD 1

Metcon (Time)

Chipper!

For time, as pairs through stations of:

Station 1:

Row (20/15 calories)

40 double-unders

10 synchro squat DB snatches (20/10kg)

Station 2:

20 Wall-ball tosses (each

10 synchro Pull-ups

Station 3:

Row (20/15 calories)

40 double-unders

10 synchro overhead squats 20/10kg

*Please be aware of your space and others

Time cap: 14 minutes

1 sec per incomplete rep

Metcon (Time)

Team 1k run

Clock stops when 2nd athlete makes it through door.

Places will determine order of Clean Ladder

Metcon (Weight)

Pairs Clean ladder EMOM

Last pair in run start on first beep 1 minute after completing run, continue up the ladder until you or your partner fails a lift. You must both lift each weight

60-70-80-90-100-110-120kg Males

15-25-35-45-55-65-75kg Females

Combined weight lifted as a total

Recovery & equipment clean up

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