Saturday 3 in 1

 In Crossfit


CrossFit Cirencester – CrossFit

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Bef: 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
Before class

Extra Notes

Teams of 4

2x Male + 2x Female

5 minutes between each MET-Con

Fist Bump to tag in/out

WODs modified from Coalition (See calendar)

Metcon (2 Rounds for reps)

Dead Under

Male pair – 2 rds (alternating movements)

1 minute max reps double unders (A)

1 minute max reps deadlift 120kg (B)

1 min max reps double unders (B)

1 min max reps deadlifts 120kg (A)

Female pair – 2 rds (alternating movements)

1 minute max reps double unders (A)

1 minute max reps deadlift 80kg (B)

1 min max reps double unders (B)

1 min max reps deadlifts 80kg (A)

Combined totals of DU & DL

Metcon (Time)

Row Over (Full team shared reps)

160 Cal Row

40x Single DB STOH 30/20kg

40x Burpee Box Jump Overs

Metcon (2 Rounds for reps)

Grip & Rip

AMRAP 8 mins per pair

Males:

30x Synchro Pull Ups

Then: 6x Squat clean at 60-70-80-90-100-110-120kgs (3 consecutive reps each per weight

Females:

30x Synchro Toes to bar

Then: 6x Squat Cleans at 25-35-45-55-65-75-85kgs

Male+Female reps combined

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