Saturday 3 in 1 – Yeah Buddy

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

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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