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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before class starts at 09:00

Warm-up

Specific Prep for todays workouts

10:00 minutes

Before class starts at 9:45

Metcon (Time)

For time, wearing a weight vest (if you have your own):

1,200-m run (together)

Then, 12 rounds (6 alternating each) of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

Men wear a 20-lb. vest

Women wear a 14-lb. vest

Time cap: 25 minutes

Metcon (Time)

EVENT 2

In pairs –

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 30 dumbbell

Women use a 20 dumbbell

Time cap: 12 minutes

Both complete snatches, then, Ring Dips – one person working at any one time

Metcon (Time)

WOD 3

EVENT 6

In pairs. For time:

60 / 50 cal. Row

40 burpee box jump-overs

20 Kettle bell cleans 36/24kg

Shared reps

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