Let’s get it on: Thors-Day

 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

Metcon (Time)

Three sets for times of:

50 Double Unders

12 Kipping Handstand Push-Ups

1 Bar Muscle Up

Rest 60 seconds

Clean (EMOM 12 @85% x1 rep )

Metcon (Time)

Pairs For time:

3 rds for time (shared)

20 Burpee Box Jump Overs (24″/20″)

30 Shoulder to Overhead (50/35)

40 Deadlifts (100/75)

Banded Face Pulls (100x Not for time)

Attach band to rig, pull towards face at shoulder width grip
Bonus

Record unbroken set

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