And so it begins

 In Crossfit


Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.

CrossFit Cirencester – CrossFit

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lifts

Warming up to weight

Metcon (Weight)

Dead Lift Every 2 mins on buzzer

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Rest for remaining time in each set

Build load every set

Record weight for set 6

Metcon (AMRAP – Reps)

Four sets of:

5-Foot Handstand Walk to Wall + Handstand Push-Ups x Max Reps (CFG Standards)

immediately followed by a 30 second handstand hold. Rest up to 2 minutes

*If you are unable to perform handstand walks scale to:

30 second Handstand Hold + Handstand Push-Ups x Max Reps or Speak to your coach for further scaling.

If you fall off the wall during your handstand push-up set, terminate the set, wait 30-60 seconds and kick back up to the wall for handstand push-ups x max reps plus immediately followed by a 30 second handstand hold.

RX+ 10′ Handstand Walk

Metcon (Time)

Complete rounds of 30, 20 and 10 reps for time of:

32/24 kg Kettlebell Swings

Shoulder to Overhead (50/35kg)

Pull-Ups

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