One day to BOTS

 In Crossfit


CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Skill

15 minutes building a stronger core

Isometric work – The Plank, Chinese plank & dragon flag

Eccentric – Partner leg raise, Throwdowns

Concentric – The Shoot through

Extra Notes

Prep kit

Break

Rebrief

Standards

Go

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

3 Box jump-overs

3 ABMat Sit Ups

6 Box jump-overs

6 ABMat Sit Ups

9 Box jump-overs

9 ABMat Sit Ups

Etc.

Men use 24-in

Women use 20-in

Recovery & equipment clean up

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