Half Term Heroes

 In Crossfit


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

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Ankles

Wall Squat

Goblet Squat (un-weighted)

27 squats

Ring Squat

Pole Squat

Kettlebell squat on box

Back Squat (See below)

5 @ 60%

3 @ 70%

1 @ 80%

10 @ 60%

10 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP30 in Pairs (Shared reps)

15 Thrusters (60/45kg)

20 Burpee over bar

20 C2B

15 Kipping HSPU

Metcon (Time)

2 minute rest –

Then:

400m plate carry 20/15kg

Share the load

Recovery & equipment clean up

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