Happy Thorsday

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Extra Notes

Bring paper & Pen/pencil to record your numbers

Power Clean (10 mins building to starting weight for WOD )

Metcon (Weight)

Complete two power cleans on the minute, every minute, for 25 minutes. Record and report the total amount of weight you clean during the 25 minutes.

The challenge: Can you clean 5000kgs in this workout?

The “Flight Simulator” (Time)

Double Unders, perform:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Scale to pairs

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