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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Before class

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla


Duck Walk



Extra Notes

I have modified the program to give you time to enjoy the dumbbells

Metcon (Time)

Three rounds for time of:

12 Kipping Handstand Push-Up

50 Double-Unders

12 Chest-to-Bar Pull-Ups

**Scale to go Unbroken – Trust Me

3 Position Snatch (Up to 75-80% HHS)

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
(high hang, mid-thigh, below the knee)

Rest as needed

Metcon (Time)

For time:

50 Calories on Erg (Row/Ski)

50 OH Walking Lunges with DB’s

Please watch the clock!

Metcon (Weight)

As a pair:

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

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