Friday Fun Day

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Metcon (5 Rounds for reps)

Against a two-minute running clock, complete as many reps as possible of:

10 Alternating One-Arm Kettlebell Snatches

20 lateral plate hops 20kg

Wall Climbs x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

Conditioning

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm

Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps

Minutes 5-6, 11-12 & 17-18: Hanging L-Sit Hold x 30 seconds accumulated time

Scale all appropriately

Games

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