Monday 7th

 In Crossfit

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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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees
Before class

Squat Clean (Every 2 for 20)

Every 2 minutes, for 20 minutes (10 sets):

Squat + Power Clean x 1+1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

Conditioning

Three sets of:

Supine Ring Row x 10 reps @ Tempo

Rest 30 seconds

Hollow Holds x 30-60 seconds

Rest 30 seconds

Metcon (Weight)

In teams of two, alternate sets to complete four each of:

3 Hang Power Cleans

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

Record time in notes

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