Pre BOTS Warm up

 In Workouts

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before Class

Axel Pendley Row (5-5-3-2-1-1)

Pendley Row using an axel

Kipping HSPU (10 minutes following drills and 1x max reps)

In 3’s practise Kipping to a wall
Frog stand


Horizontal kips

Kip to wall

Increase angles

*Deficit for more accomplished

Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 Down Ups

200 Kettlebell Swings

300 Double Unders

600 Meter Run*

300 Double Unders

200 Kettlebell Swings

100 Down Ups

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

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