Monday & back to it

 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

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility

Barbell Sits
PVC & Foot work drills

Clean and Jerk (EMOM x 20 minutes (Split Jerk) x1 rep)

Build to something heavy

Skill

HSPU

Kipping HSPU

To CF Games standards

Up to 10 minutes

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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