Florence’s last session as a Miss

 In Workouts


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

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

OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

Snatch
15 minutes working drills to improve snatch

Weightlifting

Hang Power Snatch (knee) (% of snatch) – 65%x2x10

Snatch High-Pull – 70%x3x5

Back Squat – 60%x2x10

Weighted Planks – 3 x 20-30sec

Recovery & equipment clean up

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