Saturday 3 in 1

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks
Before Class

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Metcon (AMRAP – Rounds and Reps)

Amrap 4 minutes of:

4 Burpees, lateral over bar

2 Hang Power Cleans 80/60kg

100 Kettlebell swings for time (Choose an appropriate weight to get at least 50)

American Kettlebell Swings.
Record time & weight

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