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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Thruster & MU Prep (No Measure)

Floss Shoulder 180 degree’s, Ext Rot with Lateral flexion & Press with pull

Hanging Ext Rot – mobilise 3 plains

T Spine Tack

Tack 1st rib with snow angel or Cheer leader

Banded clean dead lift & lunges

Dynamic Ankles

27 squats

Frantasy Land 1.0 Modified (Time)

In teams of 3

Male/female 1 completes 21-15-9

Thrusters 40/25

Pull Ups

Male/Female 2

15-12-9

Thrusters 50/35

Chest to Bar Pull Ups

Male/Female 3

12-9-6

Thrusters 60/45kg

Muscle Ups

Skill

15 minutes:

Thruster warm up & MU progressions

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