Saturday Crank it up

 In Crossfit

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
Before class

Metcon (Time)

Male/Females complete wods together (Shared)

WOD 1a:

50x RKBS 32/24kg

10x C2B

25x RKBS

6x C2B

WOD 1b:

100x Power Snatch 45/25kg

20x Synchro Pull Ups

Metcon (Calories)

Race for the Cals

20 Minute T/C Max Calories

Male Pair 50x Hang Power Squat Clean 60kg

Female Pair 50x Deadlift 60kg

Male Pair 30x STOH 60kg

Female Pair 30x Front Squat

Male Pair 10x Hang Squat Snatch

Female Pair 10x STOH (Males act as rack)

Race to Machines

1st Team Air Bike

2nd Team SkiErg

Remaining Teams Erg

Metcon (AMRAP – Reps)

5 min AMRAP

Max reps Wall Ball 9/6kg to 11/10′

Each time there is a no rep, a rest the entire team complete 5x Synchro Burpees

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