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 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
Before class

Beast Mobility 2.0 (No Measure)

Sampson

Bear Crawl

Inch Worm with push ups

Panda Bear

Shoulder Press (Strict Clean from floor EMOM x1)

Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

(by % 1RM): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Shoulder Press (3×1 build to a heavy single)

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep

(take this as your opportunity to build to a new 1-RM)

Bar Muscle-ups (10 mins to build to a max rep)

Metcon (AMRAP – Rounds and Reps)

In Pairs

12 Minute Clock

Row 500 M

Then

10 Wallballs (5 each)

10 Pushups (5 each)

20 Wallballs (10 each)

10 Pushups

30 Wallballs (15 each)

10 pushups

….

as far as possible

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