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 In Crossfit


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
Before Class

Conditioning

3 rounds:

60 seconds per station to complete allocated reps – 45 seconds rest

1) Rope Climb x 2 ascents

2) L-Sit Hold x 30 seconds accumulated time

3) Handstand Walk x 5 meters

Games

Christmas Build up day 6 Fun Day (Time)

Pairs WOD – 5 Rounds for Time

10x Partner Squats

5m Wheel Barrow (each)

Pairs Med Ball Sit Ups 20/14lbs

40m Partner Carry (Each)

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