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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Mabelles Team WOD (Time)

Teams of 4

750m Row

100 Double Unders

60 Barbell Thrusters (20kg/15kg)

Grace – 30 Ground to Overhead (60kg/40kg)

60 Barbell Thrusters

100 Double Unders

750m Row

20 minute time cap

Metcon (Time)

Teams of 4 for time:

20-30-40-50

Hang Power Snatch 50/30kg

Knee’s to Elbows

EMOM 5x Down Ups

Metcon (Weight)

Teams of 4

10 minute time cap

200x Burpee box Jumps check in

With an empty 20kg bar & a selection of plates – in the remaining time team max power output deadlift

Weight x Reps

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