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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

Teams of 4

2000m Row (500m each) for time

Warm-up

Warm up deadlift then introduce the team deadlift – up to target weight of 150kg

Metcon (Time)

For time:

MF Pair 1

3 rounds:

30 / 20-cal. Row/Ski/Bike

21-15-9 partner deadlifts, 150kg

MF Pair 2

1 round:

90 / 60-cal. Row/Ski/Bike

45 partner deadlifts, 150kg

Time cap: 17 minutes

This is a slightly modified WOD from Regionals

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