Post 18.2 Tunesday

 In Workouts


CrossFit Cirencester – CrossFit

View Public Whiteboard

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

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

Recent Posts