AGOLQW4

 In Crossfit

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
Unbroken

Warm-up

10 minutes

Air squat 10

Shoulder Press 10

Good Morning PVC 10

Front Squat PVC 10

SDHP 10

Pike Push Up 5

Deadlift BB 10

FS BB 10

5 minutes to build to weights and set up stations

Metcon (Time)

Scaled version of WOD 4

2 rounds for time:

10 deadlifts, 110/80kg

20 handstand push-ups

30 front squats, 35/ 25kg

Further scaling to:

2 rounds for time:

10 deadlifts, 80/50kg

15 pike push-ups

20 front squats, 20/15kg

Recovery & equipment clean up

Celebrate success

High fives

Scores on board

Cool down

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