Mozart Monday

 In Crossfit


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

Back Squat (Every 3 mins, for 9 min (3 sets) @80% x5)

Conditioning

Four sets of:

Plank to Elbows from hands x 6-8 reps

Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ Tempo

Rest 45 seconds

Metcon (Time)

Johannes Chrystostomus Wolfgangus Theophilus Mozart (1756–1791)

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

260 DU check in – Shared

Then

10 Plate Ground to Overhead 20/15kg

10 Box Jump-Overs

200 Meter Run

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