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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

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

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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