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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes of:

7 Burpees Bar Taps

7 Thrusters 50/35

1 Rope Climb, 15 ft

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes of:

15 Wall balls

5 Deadlifts 100/80

5 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes of:

12/9 Calorie Row

6 Knees to Overhead 50/35kg

6 Front Squats 50/35kg

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