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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility
Warm up Clean & Jerks to target weight.

Rebound box jump overs

IOC WOD2 2016 – Gas Tank (Time)

For Time

Male / Female

150 /120 Cal Row

90 Box jump overs 24/20

30 Clean & Jerk 50/32.5

Masters M/F

150 / 120 Cal Row

90 Box jump overs 24/20

30 Clean & Jerk 45/30

Teen M/F

120 Cal Row

90 Box jump overs 24/20

30 Clean & Jerk 30/20

Time Cap 22 minutes

For each rep incomplete within 22mins add 1 second
If you are not registered as an athlete in the competition you will complete as a pair to pace those doing the full WOD

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