Ladies who lift

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CrossFit Cirencester – Ladies Only

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General Warm Up (No Measure)

Before Class Please –

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

Beast Mobility 2.0 (No Measure)

Sampson

Bear Crawl

Inch Worm with push ups

Panda Bear

Skill

15 minutes HSW & Chest to Bar drills – scaled appropriately

Conditioning

EMOM10

In pairs alternating

1) HS Shoulder tap x20 (Controlled)

2) C2B x10

Metcon (AMRAP – Rounds and Reps)

AMRAP15

200m Row

7x Right Arm FS 10kg

7x Burpee over DB

7x Left Arm FS 10kg

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