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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

Warm-up

Prep all movements, warm up to starting weight on opening movement

IOC WOD 3 2016 – 3,2,1 Lift (Weight)

14 min time cap to achieve a maximum lift for the following:

1 rep max Sumo dead lift

2 rep max Front squat

3 rep max Bench press

Movements can be done in any order. Unlimited attempts at weight within the time cap. The weight for your first attempt can be pre loaded before the time starts

Score is combined total of all Max lifts.

Example

1 SD @100kg

2 FS @100kg

3 BP @100kg

Would equal 300kg

Metcon (Time)

30-25-20 reps for Time

HSPU or strict press at 50% BW

Reverse Lunges

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