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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

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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

5k Run (Time)

Max Effort 5k Run
Beginner

Run 3.2 km

A beginner for this workout is an athlete that takes longer than 10 minutes to run 1 mile. During the run keep the eyes and torso lifted. Focus on a mid-foot strike by placing the foot under the hips instead of reaching forward. If unable to complete the posted distance within 30 minutes, note the distance traveled to track future progress.

Intermediate 4k (8-10min/mile)

Recovery & equipment clean up

Celebrate achievements

High Five Classmates

Cool down properly

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