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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

Bench Press (4 x 9 @ 70% )

Aim for 70 percent on all 4 sets. If you feel good, add a bit of weight for the final set.

Metcon (Time)

For time – Partner WOD

Run 800m, together

70 Hand release push ups

Run 400m

70 Power cleans 60/40kg

Run 200m

70 Bar facing burpees

Run together, but split the reps however you like!

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