Final Fundamentals

 In Crossfit


CrossFit Cirencester – Fundamentals

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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

Skill

Pull Ups Progressions – Jumping C2B/ Ring Row/ Kipping (Dependent)

Strict Pull Up (1x Max Effort (ME))

Perform a pull up from and extended, hanging position to a position where you chin is clearly over the bar

Skill

Concept 2 set up

Programs

Technique

Pacing

Cal Rows

50 Cal Row (Time)

50 Cal Row for time

Metcon (Time)

Team WOD for time

2000m Row

50x Wall Ball 20/14/6lb

50x Dead Lift 60/40/20kg

100x Box Jump 24/20/12”

100x Pull Up

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