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 In Crossfit


CrossFit Cirencester – CrossFit

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Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Before Class

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 (10×3 Building to 90% 1RM)

Aim for 3 sets at your 90%

Adjust your wodify

score accordingly

20 minute T/C

Metcon (AMRAP – Rounds and Reps)

“Dissecting Kelly”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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