Happy 4th July to our American friends

 In Crossfit

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
Before class please

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Extra Notes

Partner WOD ~ Complete the following Chipper with a partner for time. Parts of this chipper must be completed by a single team member. These sections are labelled below. All other sections can be split anyway the team wishes. However, excluding the runs. Only one team member working at a time. Scale as necessary.

Metcon (Weight)

You and your partner have 10 minutes to establish max Front Squat. Your team will subtract this number (total) in seconds from your chipper time.

Metcon (Weight)

Part II (Cutoff 40 Minutes)

30 Front Squats (60/45) ~ Do a Maths Problem ~ 10 Burpees ea. for a wrong answer

400m Run ~ Both must run

25 Power Clean (60/45) ~ Do a Maths Problem ~ 10 Burpees ea. for a wrong answer

200m Run ~ Both

50 Dead Lifts (60/45) -BB Away

50 ABMat sit ups

50 GTOH (20/15kg)

50 “Junk Yard Dog” Hops (25 each)

50 KB Swings (24/16))

200m Run ~ Both

25 KB Getups (20/12) ~ Do a Maths Problem ~ 10 Burpees ea. for a wrong answer

400m Run ~ Both

30 OHS (25/15kg DB) ~Do a Math Problem ~ 10 Burpees ea. for a wrong answer
Put your time in the notes.

Recovery & equipment clean up

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