Finishing up Winter Slam

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Warm Up DL 5 mins

Metcon (AMRAP – Reps)

Teams of 4 in 14 minutes complete as many reps of the following:

150x Wall Ball

100x Partner Deadlift 140/100kg

50x HSPU

Metcon (2 Rounds for reps)

As a 4 complete as many reps of possible in two consecutive 5 minute blocks of:

0-5 Max Cal Ski, Bike or Row

5-10 STOH 50/30kg

Metcon (3 Rounds for reps)

Every 4 minutes for 12 minutes (3 rounds) complete the following:

50 Double Unders Each

30x OHS as a team 50/35kg

AMRAP Burpee Muscle Ups in the remaining time of the 4 minutes (Scale to Burpee Pull Up)

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