Post Easter – time for something a bit more serious

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Announcements

This is a transition week. You guys asked for another CrossFit Class in the evening & this week we start to replace the Met-Con with CrossFit. Next week you will have an addditional class each week day.

CrossFit Cirencester – MET-Con

View Public Whiteboard

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

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
Front rack work

Front Squat (3×10 at 70% of last weeks back squat 10RM)

Hang Power Clean (5×3 @85%)

In the Power Clean keep your butt down as long as possible.

Remember the rule “back raises before butt raises.”

Aggressive contact and hard shrug up and back.

Conditioning

EMOM15

1) 200m Sprint Ergo

2) 15 Burpees

3) 10 Ring Dip (Scale to box)

In big groups work in stations if needed

Recovery & equipment clean up

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