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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

Mini Met-Con 5 (No Measure)

2 Rounds:

200m

30 Penguins

10 Shoulder Dislocates PVC

10 Overhead Squats PVC

10 Good mornings PVC

Skill

10 minutes working SU/DU/TU in pairs

Coach led drills

Skill

10 minutes OHS progressions

Coach led

Finding the perfect OHS – pairs

Extra Notes

Prep for WOD

Loo break

Re-brief MET-Con

3-2-1 Go!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

50 double-unders (Penguins)

10 DB overhead squats, 30/15kg (20/10kg)

Recovery & equipment clean up

High five classmates

Scores on board

Clear up

Tack & floss to cool down

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