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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

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

Conditioning

In pairs complete the following:

EMOM10

A) 15/12 Cals Bike/Row Ski

B) 6-8x DB Thruster 25/15kg

Metcon (Time)

10 rounds each (20 total) for Time (YGIG full round)

3x HPC 50/35

5x FS

7x STOH

Then 5 mins rest

Metcon (Time)

Team 2000m Row (changing every 250m)

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