Oh it’s Friday, and you want to Squat you say?

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CrossFit Cirencester – CrossFit

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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 (5-5-5-3-3-2-1)

Ball Ups (5-10 mins have fun)

Pull up into a tuck just beyond your Toes to Bar

Pull Overs (5-10 mins have fun)

Complete on rings or bar

Metcon (Time)

In teams of two, complete:

100 Pull-Ups

300 Meter Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball Shots

300 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

300 Meter Farmer’s Carry

Partition the reps however you would like.

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