Friday Fun Day

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

Games

Kettle Bell Bottom Up Press (3-3-3-3-3)

Hold KB Bot Up in Rack and press

Abmat Sit-up (Death by Sit Up: 10 +2 each minute until failure)

IOC WOD 1 2016 – Unbreakable (AMRAP – Reps)

9 min AMRAP

Wallballs with burpee penalty

With each break in wallballs, no rep a burpee penalty

Break 1 = 3 burpees

Break 2 = 6 burpees

Break 3 = 9 burpees

Male / Female and Masters weight

9kg to 10 ft (Males)

6kg to 9 ft (Females

Teen Male

6kg to 9 ft

Teen Female

6kg to 8ft

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