Eaton Rifles Practise

 In Crossfit


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
Before Class

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Extra Notes

In 3’s complete the following:

Metcon (Weight)

9 Minutes (3 attempts each)

Clean Complex Max combined weight (top weights)

Clean + Hang Clean

1 minute transition

Metcon (AMRAP – Reps)

Max Thrusters in 3 minutes

@40/25kg

5 Minutes Rest

Metcon (Time)

8 minutes T/C

50-40-30-20-10

Knees to elbows

STOH 40/25kg

5 minutes rest

Metcon (AMRAP – Reps)

12 Min AMRAP

4-6-8-10-12-14…..

SDHP 50/35kg

Front Squat 50/35kg

Burpee to plate
4 = 12

6 = 30

8 = 54

10 = 84

12 = 120

14 = 162

16 = 210

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