Another year – in our Prime

 In Workouts

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

Extra Notes

A special WOD for Coach Disco

Warm-up

Some Disco’s Favourites to prep you for the rest of the session

CrossFit Disco (Time)

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

Power cleans @75% BW

Pull Ups

Metcon (No Measure)

Disco’s Favourite WOD King Kong

Disco is going to do 1 round with every class:

1 Deadlift, 455# 206kg

2 Muscle-Ups

3 Cleans, 250# 114kg

4 Handstand Push-Ups

Recovery & equipment clean up

There may be some cake

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