Day 5 and you can rest

 In Workouts

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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


400m run, then:

• 5x front lunge, side lunge, reverse lunge R leg

• 10 superman raises

• 5x front lunge, side lunge, reverse lunge L leg

• 10 superman raises

• 3x Samson/Spider lunge/stretch per leg


10 minutes

Bear Complex

Metcon (Time)

In Pairs (Chase me)

For Time:

1k Run

5 Bear Complex 50/35 (Must be touch and go. If you put the

bar down you must perform 5 Burpees.)

800m Run

5 Bear Complex

600m Run (Rave)

5 Bear Complex

400m Run

5 Bear Complex

200m Run

5 Bear Complex

Clock stops on B

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