Easter Monday (Bunnies & Chicks)

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before Class

Mini Met-Con 10 (No Measure)

2 rounds

400m Run

12 Wall Walkers

6 Push Up

6 Squat Jumps

Extra Notes

Pairs WOD’s throughout

High Five’s on transitions

Quickly & Safely set up your own equipment between workouts

Have fun with your buddy

Metcon (AMRAP – Reps)

Part A: 10 min AMRAP – Alternating Rounds

8 x Snatch (40/30kg)

8 x T2B

8 x Box Jumps (24″/20″)

Score = Total number of reps completed

Then:

Metcon (Weight)

In 4 mins establish a 1 rep max Hang Power Snatch. Combined total

Metcon (Time)

3 Rounds each for time (25 min time cap)

Score = Time to complete all 6 rounds.

Every rep not completed under the time cap = 1 second penalty.

(for example if you have 5 GTOs remaining at 25 mins, your score would be 25:05)

30/20 x Cal Row/Ski/Bike

10 x GTO (70/50kg)

60 x Double Unders

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