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CrossFit Cirencester – CrossFit

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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
Before class please

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits
Jerk Prep

Extra Notes

Muster your team members, make sure your class is full to give you the best chance of taking the top spot on the day

Metcon (Weight)

Team 1-rep-max clean and jerk

This WOD will be the scored as the sum of the heaviest lifts by the male members & the sum of the heaviest lifts by the female members in your class

Time cap: 45 minutes per class

Clean and Jerk (Your best lift on the day)

Recovery & equipment clean up

Huddles & Hugs

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