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CrossFit Cirencester – CrossFit

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(No Measure)

Warm Up

2-3 Rounds

300m Run (Round about)

10 Shoulder Dislocates

8 Overhead Squats

6 Push Ups

(No Measure)

10 minutes:

Test Pistol

Floss hips, Lateral & Posterior (find tight corners)

Move to External rotation

Smash shin (side to side)

Tack Supa-patella pouch

Floss Pistol

Re-Test

Bench Press (5-5-5-5-5 Build to 5RM)

Gymnastics

5 Bar Taps (Tight)

rest 1 Min

5 Bar Taps (Dynamic)

rest 1 Min

5 Hip to Bar Taps

Metcon (Time)

4 Rounds For Time:

300m Run

12 Burpees

12 Squat Snatch (40/20kg)

RX: Burpee Bar Touch, (50/30kg)

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