FFF-Friday: Day 5 Mobs

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

(No Measure)

Mobilising the front rack (10 Minutes)

Test Front Rack

Reset shoulder

Floss Front Rack

Super floss End ROM with PVC

Smash Triceps (lateral)

Front Squat (To box: 2-2-2-2-2)

Metcon (Time)

Pairs Workout For Time:

50 Thrusters (45/35 Barbell)

50 Toes to Bar

50 KB Swings (24/16)

50 Push Press (45/35)

50 Alternating Lunges (45/35)

50 Double Unders

50 Cal. Row

TIME CAP = 30 min.

Split reps any how

High five tag in/out

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