Easter Sunday

 In Crossfit


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

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits

SOTS Press (3×5 Light)

Hold the bottom of a Front Squat & Strict Shoulder Press

Clean and Jerk (See rep scheme below)

70% x 2+1,

75% x 2+1,

80% x 2+1,

70% x 2+1,

75% x 2+1,

80% x 2+1

Clean Pull (90%x3x3)

Wind screen wipers (3×10-30 seconds, 30 seconds rest)

Hang at arms length on the rig, create a lateral movement from the hips simulating a windscreen wiper

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