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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Ankles

Wall Squat

Goblet Squat (un-weighted)

27 squats

Ring Squat

Pole Squat

Skill

10 Minutes OHS Progressions (Coach Led)

Air squat

Front Squat

OHS

Pausing OHS (5×3 @70%)

Hold the bottom position of your OHS for a 3 count – Mechanics, Consistency then add intensity

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats 40/30kg

Recovery & equipment clean up

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