Fast & Furious 4

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Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – CrossFit

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

Get Sweaty (No Measure)

5 mins Run/Row

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

beast mobility
PVC Mobility: warming up for OHS

Metcon (Time)

4 rounds for time of:

Row 500 meters

DB Overhead squats, 10 reps 25/15kg
Keep each row under 2:15 or consider reducing the distance for the remaining rounds. Spend time in the warm-up working up to a load that will allow for 10 consecutive overhead-squat reps.

4 rounds for time of:

Row 350 meters

10 overhead squats

If you are able to complete the 350-m row in less than 1:30, consider increasing the distance to 500 m. Reduce the load if you become unable to perform 3 consecutive reps at any time.

Recovery & equipment clean up

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