June already

 In Crossfit

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

Get Sweaty (No Measure)

5 mins Run/Row

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

beast mobility

Warm-up

5x Air Squat

3x Squat Jump

5x Plate GTOH

3x Squat jump to plate

10x mountain climbers

8x High mountain climbers

10x HKR

Metcon (AMRAP – Reps)

30 Minute EMOM:

1. 14/11 calorie row

2. 8 DB GTOH 25/20kg

3. Max Reps ABMat Sit Ups

Recovery & equipment clean up

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