Regionals Saturday

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Warm-up

Prep DB Squat Clean

Metcon (Time)

5 Rounds for Time:

10x Strict HSPU

5x DB Squat Clean 30/20kg (single DB)

Metcon (Time)

For time:

50x Burpee

50x Toes to bar

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

400m Run

20x AKBS 24/16kg

10x KB Sumo Deadlift 24/16kg

20x RKBS 34/16kg

Recovery & equipment clean up

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