Fill your Brains – Be better

 In Workouts

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

Warm-up

Warm up for jerks

10 minutes – sets of 10’s

Strict

Push Press

BNPP

BNJ

PVC & BB

Weightlifting

A) Tall Jerks 5×3

B) Jerk Balance 5×3

https://www.youtube.com/watch?v=XHw98_Ab1hQ

Split Jerk (0:02 pause in dip position 6×2 (@70%))

Metcon (AMRAP – Rounds)

E2MOMx 16min (8 sets)

Row/Ski 200m Bike 500m @ 100% effort

Record successful consecutive rounds

Recovery & equipment clean up

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