Regionals Wednesday

 In Workouts

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Warm-up

15 minutes Teams of 3

Dead Hang 15 seconds

Kip Swings x20

Kipping Pull Ups x10

Kipping C2B x5

Alternative limbs V-Ups x10

Strict T2B x5

T2B x10

Prisoner Squat x10

DB Front Squat x10

DB OHS x10

Set up your stations for MET-Con

Metcon (Time)

For time, as MMM or FFF trios:

125 chest-to-bar pull-ups w/ teammate in hang

100 toes-to-bars w/ teammate in hang

100 dumbbell overhead squats

Men use an 20kg dumbbell

Women use a 15kg dumbbell

Time cap: 20 minutes

Recovery & equipment clean up

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