New challenges on Wednesday

 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
Before Class

Beast Mobility 2.0 (No Measure)

Sampson

Bear Crawl

Inch Worm with push ups

Panda Bear

Chest to Ring Pull Ups (5×5 )

Use rings to complete a Pull Up to chest touching
Five sets of:

Strict Ring to Sternum Pull-Ups x 5 reps

Rest as needed

Deficit Handstand Push-ups (3 sets Max Reps (Rest as needed))

Deficit of your choice

Box Bridge Handstand Push Ups for advanced (Be careful!)

Metcon (AMRAP – Reps)

“Rapper’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (20/15kg)

KB Swings (24/16 kg)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:

Pride
Record time to complete 4x400m each. Scored on reps

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