Open Prep Begins

 In Workouts

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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

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 (Building to 1×2 at 85%)

6 @ 65%

4 @ 70%

2@ 75%

2 @ 80%

2 @ 85%

10 min T/C


One Set of Max Reps @ 75% with only one breathing cycle (only one

chance to rest and breathe at top, another rest terminates the set)


10-15 minutes to review technique & warm up KB Snatch

Metcon (AMRAP – Reps)

On a 12 minute clock, 4 rounds of:

1 minute of kettle bell snatches 32/16kg

1 minute of sit-ups

1 minute of lunges (holding KB)
If you experience wrist discomfort while practicing kettlebell snatches, consider performing single-arm kettlebell swings during the workout.

Recovery & equipment clean up

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