Downhill to 18.4

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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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees

Deadlift (10 @ 50% 10 @ 55% 6 @ 65% 8 @ 70% 6 @ 75% 4 @ 80%)

Metcon (AMRAP – Rounds and Reps)

In pairs – shared

AMRAP 20

55 deadlifts (100/80)

44 WBS (20/14)

55 cal row

44 HSPU

Recovery & equipment clean up

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