Forever, remembered Friday

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

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
Before class

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits

Extra Notes

Pairs WOD – warm up together

Set up kit together

Finish hard together

Metcon (Weight)

20 min to find a 1-RM Clean and Jerk for the day

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

3 RKB Swings

3 Burpees

6 KB Swings

6 Burpees

9 KB Swings

9 Burpees

Keep adding 3 reps until time expires

Alternating rounds

Recovery & equipment clean up

Recent Posts