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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




Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR Jumping or Banded x 6-10 reps)

Station 2: Handstand Push Ups x 10

CFG standards (Deficit HRPU)

Station 3: Alternating DB Lunge x 16-20 reps or progressions with just body weight

(if you’re proficient, add weight to CFG standards)

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 15/10 Calories of Air Bike or 200/150 Meters of Ski/Rowing

Minute 2 – 15 American Kettlebell Swings (24/16 kg)

Minute 3 – 10 STOH (42.5/30kg)

Minute 4 – 12 Wall Ball 20/14lbs

Record successful rounds -max of 24

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