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CrossFit Cirencester – Ladies Only

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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

Conditioning

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

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