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CrossFit Cirencester – CrossFit

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Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Before class

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm


Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 50% of your 1RM FS

Clean from floor

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Compare results from 27/1/17

Extra Notes

5 minutes rest

Metcon (Time)

For time:

40 Calorie Row/SkiErg

30 Dumbbell Thrusters (20/15kg)

20 Burpee

10 Muscle-Ups



Two sets of:

X-Banded March x 1 Minute

Rest as needed

Pairs Hamstring Curls x 60 seconds (30 each)

Rest as needed

Weighted Glute Bridges x 30 seconds

Rest as needed

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