Friday Fings

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CrossFit Cirencester – CrossFit

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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

Conditioning

Teams of 3

15 minutes

4 rounds

10x DB Lat Raise

3x Strict Press

45 second Hollow Hold

1 minute rest

Weightlifting

15 minutes to build to a MFD

1x Halting Clean + Jerk

2 second pause at knee

2 Second pause in split

Lower bar to floor

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Teams of 3 (YGIG)

20x Box Jump Overs 24/20″

20x Thruster 20/15kg

20x SDHP (Below Knee)

20x T2B

Tagging hands on each transition

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