Marshall

 In Crossfit

Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.
Please remember that the 08:30 class this week is the Family WOD, make sure you book yourself in for the appropriate classes

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

Metcon (5 Rounds for reps)

5 rounds :30 Work / :30 Rest of:

Double Unders

Strict Chin Ups

AKB Swings 32/24kg

Toes-2-Bar

Level II: DU attempts count. 5 negative chin ups. 24/20. Knees to Chest.

LI: Single unders. Pull-up substitute of choice. AKB weight of choice. T2B sub of choice.

Marshall (No Measure)

MARSHALL

For time:

2000m run

max rep press ups 1min

max rep sit ups 2 min

max rep pull ups 1min

max rep burpees 1 min

300m shuttle sprint (6 x 50m shuttles)

Dedicated to Lcpl Kyle Cleet Marshall (23) 2nd Battalion Parachute Regiment who died in an explosion in Afghanistan on the 14/02/11, and also Robert Wood, Dean Hutchinson, Lewis Hendry, Conrad Lewis, WO2 Colin Beckett and David Dalzell who died in the same month.

To simply complete and think about our fallen country men & women

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