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CrossFit Cirencester – CrossFit

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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)

Partner Murph

1600m run (together), 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, 1600m run

(together); all other work split evenly
Think about how you will break this up.

You could be done in 30 minutes!

Metcon (Time)

Partner Morrison

100-80-60-40-20:

Wall Balls (20/14),

Box Jumps (24/20”),

AKBS (24/16g)

(Partner’s split

work evenly, however they want)

Recovery & equipment clean up

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