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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

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

10 High Mountain Climbers

5 Squat Jumps

3 Burpee

Extra Notes

In pairs: 10 minutes to set up & prep for the WOD

Hold on tight this is going to be a blast.

Metcon (Weight)

In your pairs

In 8 minutes-

25 burpees over the rower

500m row

THEN FIND 1 RM CLEAN

Extra Notes

Rest 3 minutes then:

Metcon (AMRAP – Reps)

In same pairs

AMRAP 4

30 cal row

30 wbs (20 to 12’/14 to 11’)

30 Dead lifts (100/80)

30 HSPU

-rest 2-

Metcon (AMRAP – Reps)

AMRAP same wod but for 6 minutes
rest :60

Metcon (Time)

Do the whole Chipper for time

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