Bank Holiday Saturday Superstars

 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

Metcon (AMRAP – Rounds and Reps)

In Pairs: Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups

DB front rack lunges, 16 steps

Metcon (Time)

In pairs 6-9-12-9-6 reps for time of:

Burpees over the bar

70/50kg front squats

Chest-to-bar pull-ups

Full rounds each

20 min T/C

Metcon (Weight)

In pairs, 10 minutes:

3 lifts each, combined total of the 6 lifts.

Snatch + Hang Snatch

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