Saturday 3 in 1 – Yeah Buddy

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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

Metcon (Time)

In Pairs:

5 Rounds of “Cindy”

3 Rounds of “DT”

1 Mile run

A completes Cindy, B can start when station is clear. A cannot start run until B finishes DT

Hang Clean (10 minutes to establish a 1RM)

Metcon (AMRAP – Rounds and Reps)

Amrap 8 minutes in pairs alternating rounds of:

4 Burpees, lateral over bar

2 Hang Power Snatch

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