Hump Day WOD

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

Gymnastics

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Paused Front Squat (5×5 @Tempo (2 second Hold) Perfect & fast up)

Snatch Pull + Snatch (15 minutes to build to a heavy single (2+1))

Perform a Snatch Pull, followed by a snatch

Metcon (Time)

4 sets of-

500m row or 400m Run

7 unbroken single DB Ground to Overhead (22.5-30/15-25)

Recovery & equipment clean up

Recent Posts