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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 (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Gymnastics

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Traverse if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 16-20 reps or progressions with box

(if you’re proficient, add weight with a kettlebell)

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 15/10 Calories of Air Bike or 200/150 Meters of Ski/Rowing

Minute 2 – 15 Russian Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (42.5/30kg)

Minute 4 – 12 Chest-to-Bar Pull-Ups

Record successful rounds -max of 24

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 15/10 Calories of Air Bike or 200/150 Meters of Ski/Rowing

Minute 2 – 15 Russian Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (42.5/30kg)

Minute 4 – 12 Chest-to-Bar Pull-Ups

Record successful rounds -max of 24

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 15/10 Calories of Air Bike or 200/150 Meters of Ski/Rowing

Minute 2 – 15 Russian Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (42.5/30kg)

Minute 4 – 12 Chest-to-Bar Pull-Ups

Record successful rounds -max of 24

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