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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (Warm up to 85% in doubles then: 2×2 @85%)

Metcon (Time)

Teams of two must complete, as quickly as possible:

15 x Thrusters (60/40kgs)

15 x Burpee/Pull-Ups

Run 400 Meters

(One partner storms through the entire round. Once your partner returns from their 400 meter run, begin your next round. Repeat until both partners have completed three rounds. If you don’t have a partner, rest 3-5 minutes between rounds.)

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