Post 18.2 Tunesday

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CrossFit Cirencester – CrossFit

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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

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Metcon (AMRAP – Rounds and Reps)

E7Mx21 (3 sets)

1000m Row

20 hand release pusups

5 bar MU

Scaled to pairs

Score successful rounds and reps

Metcon (Time)

In pairs

2 RFT-

60 cal row

60 wbs (20/14)

40 AKBS (32/24)

40 pull ups

20 L-seated DB Press 22.5/15kg

20 kipping hspu

Recovery & equipment clean up

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