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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

Warm-up

10 minutes to prep stations and warm movements

Metcon (Time)

Teams of 3. For Time, complete the following: (15 Minute Cap)

60 Walls Balls (9/6kgs)

60 STOH (45/30kgs)

100 Double Unders

50 Wall Balls

50 STOH

100 Double unders

40 Wall Balls

40 STOH

100 Double Unders

30 Wall Balls

30 STOH

100 Double Unders

20 Wall Balls

20 STOH

100 Double Unders

*Wall Ball target height is 10ft for males teams, 9ft for female.

*All weights stay the same throughout.

*Only one athlete can work at any time.

* Athletes must CLEARLY TAG at EVERY transition.

*If you do not complete the workout within the time cap, add 3 seconds for every uncompleted rep to your score.

Metcon (Time)

Team Jackie

1 person per station at any one time

1000m Row

50x Thruster 20kg

30x Pull Ups

Clock stops once 3rd person finishes

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