Open Prep Begins

 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

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

Conditioning

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)

Skill

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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