Oh my Squat

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before Class

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Ankles

Wall Squat

Goblet Squat (un-weighted)

27 squats

Ring Squat

Pole Squat

Back Squat (4×9 @70 %)


3 rounds

Supinated-Grip Strict Pull-Ups x 8 reps @ 21X0

(add weight if you can easily achieve 8 reps)

Rest 60 seconds

L-Seated Barbbell Press x 8 reps @ 2111

Rest 60 seconds

Metcon (Time)

Five sets of:

15 Russian Kettlebell Swings

10 Box Jumps or Step-Ups

Rest 60 seconds between sets

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

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