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CrossFit Cirencester – CrossFit

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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip


10 minutes to look at Pose & running technique

Lean & Pull drills

On the spot + lean repeat

Single leg

Fig 4 focus

Single leg

Reiterate need for 4 and not swing

Metcon (Time)

4 rounds for time of:

Run 400 meters

50 Air squats
Scaling this WOD

If you are unable to complete your first 400-m run in under 2:00, reduce the distance.

Scaling options are presented in order of decreasing difficulty.

Option 1

4 rounds for time of:

Run 400 meters

30 squats

If you are able to complete the first round in less than 2:45, consider performing the reps as prescribed.

Option 2

4 rounds for time of:

Run 200 meters

30 squats

During the workout, if your squat technique begins to deteriorate, slow down and focus on the execution of the movement.

Recovery & equipment clean up

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