Friday – which way to the beach

 In Crossfit

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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
Before class

Games

Push Jerk + Split Jerk (EMOM 8 (3 sets to warm up) 5 sets at 70%)

1x Push Jerk + 1x Split Jerk

Bench Press (4x 6-8)

Four sets of:

Bench Press x 6-8 reps @ Tempo

Rest 25 seconds

Plank from Elbows x 45-60 seconds

Rest 25 seconds

Ring Rows x 8-10 reps @ Tempo

Rest 45 seconds

SID 2015 WOD2 (Time)

For time in (three separate) teams of four complete the following:

ROW 2000M

(EACH TEAM MEMBER MUST ROW 500M EACH. ONCE THE FIRST

ATHLETE HAS ROWED 500M THEY CAN ADVANCE ONTO THE TTB)

150 TOES TO BAR

120 HANG SQUAT CLEANS 60/40KG

Hand tag in and out

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