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CrossFit Cirencester – Competition

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

Metcon (Time)

In pairs – shared

21-15-9

Wall Ball

Burpee

High 5 to tag in & out

Metcon (AMRAP – Rounds and Reps)

In Pairs – 3 minute AMRAP

10x Lunge

10x ABMAT Sit Up

Alternating full rounds

Metcon (Time)

In Pairs for Time:

100x DU/SU

80x Air Squat

60x DU/SU

40x Step Ups 20″

20x DU/SU

10x Med Ball Power Clean 9/6kg

Metcon (No Measure)

Eat Fish & Chips

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