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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Paused Front Squat (2-2-2-2-2 (5 seconds) Heavy Set)

Hang snatch from blocks (Building to a heavy 2 (15 minutes))

Hang snatch from blocks

Snatch Grip Deadlift (From same blocks – 95%x5, 100%x5, 105%x5 of snatch)

Back Squat Jump (Of today’s paused FS 20% x5x3)

Back Squat Jump – 20%x5x3 (% of today’s Back Squat)

Tack & Floss Cool Down (No Measure)

Spend 10 mins Tacking and Flossing areas worked in todays workout.

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