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CrossFit Cirencester – CrossFit

View Public Whiteboard

General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Before Class

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla


Duck Walk


Forwards & Backwards

Extra Notes

Split into two groups A’s & B’s.

Complete the two conditioning sessions (10 min T/C each, 5 min rest)

Metcon (Weight)

Four rounds of:

Front Squat x 6-8 reps @ Tempo

Rest 20 seconds

Strict Pull-Ups x 6-8 reps @ Tempo for advanced

Rest 20 seconds

Double-Under Practice x 60 seconds

Rest 20 seconds

Record Squat weight

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes.

Halloween: will it be a trick or treat (AMRAP – Rounds and Reps)

In Pairs: Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (60/45kg)

20 Pull-Ups

20 Burpees

– High five to tag in and out

– Repe can be partitioned any how

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