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 In Crossfit

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
Before class

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

Metcon (No Measure)

10 Minute EMOM:

1. 15 burpees (As fast as possible,

SPRINT)

2. 15 kettlebell swings (A weight that will challenge you but you can go UNBROKEN)

Metcon (AMRAP – Reps)

15 Minute EMOM:

1. 20/14 calorie Row

2. 10x Box Jump + max reps wall balls

remaining time (goal is to do one unbroken

set until the minute runs out)

3. rest entire minute

Score total reps of Wall balls

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