It’s a Thors-Day thing!

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Conditioning

Every minute, on the minute, for 12 minutes:

Minute 1: Kipping Handstand Push-Up x 12-14 reps

(working on movement efficiency – make these as effortless as possible)

Minute 2: Alternating Pistols x 16 reps (8 each leg)

Minute 3: Toes-to-Bar x 10-12 reps

*Scale as necesary

Metcon (Weight)

Every minute, on the minute, for 12 minutes:

Snatch + Overhead Squat @ 65-70%

Metcon (Time)

In 3’s.

Three rounds for time each of:

20/15 Calories of Rowing

20 Pull-Ups

*Unbroken alternating rounds

Conditioning

Bonus Conditioning:

Three sets of:

30 seconds of Strict Handstand Push-Ups

Rest 60 seconds

30 seconds of Strict Pronated-Grip Pull-Ups

Rest 60 seconds

30 seconds of Strict Box Dips

Rest 60 seconds

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