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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker
Before class

Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Plus bonus movements

Skill

Squat Therapy – 10 minutes

Back Squat (3-3-3-3-3)

2 options for this WOD

A) Warm up to 80% for set one then:

Hit your 100% for set 2 and build on the 3 reamaining sets

B) Hit something heavy on set 1 and maintain for the remaining sets.

Weights that make you feel like you need 5 minutes rest between sets (3+)

Tack & Floss Cool Down (No Measure)

Spend 10 mins Tacking and Flossing areas worked in todays workout.

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