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 In Crossfit

Announcements

Be sure to use your vouchers alongside your 30 Day Challenge

10% off all items on the website: CIREN10

18-20% off all Hampers on the website: CIRENHAMPER

 Start your shopping experience at 

 https://www.proteinfoodshop.com/product/2-week-family-hamper/

CrossFit Cirencester – CrossFit

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lifts

Warming up to weight

Deadlift (Follow notes)

*Set 1 – 5 reps @ 65-70%

*Set 2 – 4 reps @ 70-75%

*Set 3 – 3 reps @ 75–80%

*Set 4 – 2 reps @ 80-85%

*Set 5 – 1 rep @ 85-90%

Rest 3 minutes between sets.

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:

10 Overhead Plate Walking Lunges (20/15kg). Per leg

4 Muscle-Ups – Scale appropriately

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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