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CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

PVC Mobility
Before class

Flow Training (No Measure)

10-20 reps or until form deteriorates

Piked Push Up

Crab Reach

OHS Wall Squats

Side Kick Through

Barrel roll bear

Overhead Squat (Every 2 for 16 mins 2-4 reps at 75% 1RM)

Abmat Sit-up (EMOM 6: 10-20 reps)

Record average reps over all sets

Metcon (Time)

For time as a 2-person team:

80 GTOH 50/35

80 Chest-to-bar Pull-ups

80 Squat Cleans 50/35

80 Over Box Jumps 24″/20″

800m Run Check out

30 min T/C

1 rep = 1 second

100m = 30

200m = 45

300m = 60 etc

*Divide the reps between the 2 athletes as you choose, but all GTOH must be completed before moving on to C2B pull-ups, etc, etc.

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