Fairbrother Friday

 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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Warm-up

10 minutes to prep for Met-Con

Metcon (AMRAP – Rounds and Reps)

Fairbrother

26 Min AMRAP

400m Run

30x STOH 40/30

20x Burpee

– Scale with pairs alternating movements

– RX+ In a vest

Recovery & equipment clean up

High fives & hugs

Enjoy spending a few minutes with your buddies, because you never know what tomorrow will bring

Scores on the board

Clear up & cool down

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