Coach Christian’s: Stag ‘a’ do, do, do

 In Workouts

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

Metcon (Calories)

In two teams (males vs females) with only three athletes per team working at any one time accumulate as many points as possible in 45 minutes of the following:

*One round of Cindy (5 pull ups, 10 push ups, 15 squats) = 1 point

*One round of Fran (21 thrusters 42.5kg/30kg, 21 pull ups) = 3 points

*One round of Elizabeth (21 cleans 60kg/40kg and 21 ring dips) = 3 points

*One round of Helen (run 400m, 21 kettlebell swings 24kg/16kg, 12 pull ups) = 4 points

*Complete Pairs Grace (30 clean and jerks 60kg/40kg) = 4 points

*One round of Diane (21 deadlifts 100kg/70kg and 21 handstand push ups) = 5 points

*One round of Barbara (20 pull ups, 30 push ups, 40 sit ups, 50 squats) = 5 points

*Complete Team Karen (150 wall ball for time) = 6 points

Cals = Points

Recovery & equipment clean up

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