Noonan’s 40th

 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

Games

Good Mornings (EMOM 7 minutes. x5 @70%)

Muscle-ups (10 minutes skill. Then rep attempts)

Metcon (Time)

Noonan’s 40th

40x Goblet Squat + 400m check in

5 rounds for time

19x Toes to Bar

76 Double Under’s (Unbroken singles)

40x Wall Walkers

Check out with 400m + 40x Goblet squat

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