Globo Bro

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

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

Back Squat (Aiming for 90%)

3x@65

3x@75

4x@85

4×3@90%

Thorium Proliferation (Weight)

MAX POWER OUTPUT WALL BALLS AND GROUND TO OVERHEAD IN 10 MINUTES.

150 Wall Balls to 9ft Female / 10ft Male Target.

Then Max Power Output Ground to Overhead.

Pick your own weight.

Females use 3kg or 6kg Wall Balls,

Males use 6kg or 9kg Wall Ball

Minimum Weight GTOH 25kg / 35kg

1.25kg / 2.5kg plates can be used, but no fractional plates

REPS PARTITIONED BETWEEN YOU AND YOUR PARTNER HOW YOU LIKE.

ONLY ONE PERSON WORKING AT A TIME.

Example of scoring:

150 Wall Balls @ 6KG = 900KG

100 GTOH @ 40KG = 4000KG

Total Score = 4900KG

Recent Posts