CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Dead Lift Prep (No Measure)
Tack Back, Hips, Lats
Floss Hamstrings, Lats
Arabesques with kicks
PVC dead lifts
Warming up to weight
Deadlift (5 sets of 5@70% + 15 Pullups every 3 mins)
(Scale weight as needed to the max weight (up to 70% 1RM) in which you can perform your deadlifts with PERFECT mechanics and posture.)
Hollow Body Push Up (10 mins Skill & 1x Strict Max reps)
Maintaining a hollow body position, complete a push up
800 Meter Run, and then 25 reps of each of the following:
Overhead Squats (20/15kg)
Kettlebell Swings (32/24 kgs)
Push Press (20/15kg)
Nasties (Burpee with a tuck jump)
Finish with an 800 Meter Run.
Be safe with your space