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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (6×3 @85% (3x warm up sets))

Metcon (Time)

In pairs E3MOM x4 Rounds Each (Alternating – 8 Total) 24 minutes

A) 400/350m Row

10x Burpee over Rower

In remaining time Wall Sit @90 degrees

B) Takes over on minute 3

Score is the accumulative time in Squat as a pair

RX+ individual or Model E

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