EMOM Thorsday

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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

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Warm-up

Coach Led (10 minutes)

Chinese Plank 2×30

Dead hang 30 seconds

Kipping HKR 2×15

Leg raise 2×10

Kipping T2B or T2R 2×10

Metcon (AMRAP – Reps)

30 min EMOM

Minute 1. 14/10cal row

Minute 2. 10x T2B/HKR (scaled)

Minute 3. Max Reps HSPU/HRPU (scaled)

Recovery & equipment clean up

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