Back To It Ladies

 In Workouts

CrossFit Cirencester – Ladies Only

View Public Whiteboard

General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Three sets of:

Barbell Push Press x 8-10 reps

Rest 45 seconds

Isometric Hold – Chin Over the Bar x 15-30 seconds

(Can be weighted so that 20-30 seconds is a challenge)

Rest 45 seconds

Kettlebell Swings x 20-30 reps

Rest 45 seconds

Metcon (Time)

For time:

Row/Ski 600 Meters

30 Dumbbell/Barbell Thrusters

Row/Ski 600 Meters

Recovery & equipment clean up

Recent Posts