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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


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.


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


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