Fri-Yay: A-game

 In Crossfit

Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

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

Mini Met-Con 7 (No Measure)

2 Rounds

200m run

10 Supermans

15 Air squats

20 Kip Swings

Skill

10 minutes Bar Muscle Ups

Building your muscle ups

following progressions

Warm-up

10 minutes to warm up front squat 60/45kg

Metcon (Time)

For time:

21x FS 60/45kg

7x BMU

15x FS

5x BMU

9x FS

3x BMU

Scale to strict pull up (No kipping)

Recovery & equipment clean up

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