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 In Workouts

CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

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

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (15 mins to build to a heavy 5 reps (Not PR))

Push Press + Power Jerk (6 sets at 70% of Push press)

Push Press + Power Jerk

Build up to max

Weighted Chest to Bar (1-1-1-1-1)

Perform a chest to bar pull up with additional weight on your person

Weighted Ring Dip (1-1-1-1-1)

Perform a dip on rings, with additional weight upon your person

1 mile run (Time)

Max effort 1 mile run

Recovery & equipment clean up

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