Friday Post Squat Test

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

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

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

Metcon (Time)

For Time (8 min TC)

25x Burpee

400m Run

Metcon (Weight)

In Pairs – 8 min TC

Establish a max weight Thruster

Metcon (Time)

For time in teams of 3:

24 Power Cleans (60/45kg)

21 Burpee Box Jumps (24”/20”)

30 Power Cleans (60/45kg)

15 Burpee Box Jumps (24”/20”)

36 Power Cleans (60/45)

9 Burpee Box Jumps (24”/20”)

Metcon (Time)

Teams of 4:

30 Calories of Rowing

30 Wall Ball Shots (20/14 lbs)

30 Deadlifts (100/80kg)

30 Handstand Push-Ups

Once station is clear next person can start. 1 person per station.

High five to tag start. Clock stops when 4th person finishes

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