Flo’s B-Day

 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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Christian’s complex

High-Hang Clean (HHC, Hang Power, Full clean)

1+1+1 from 60%

Every 3 minutes on the minute until you can no longer complete the High Hang Clean.

Clean Deadlift (5×3 at 110% of 1RM Clean)

Pull your Deadlift from a clean set up

Recovery & equipment clean up

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