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CrossFit Cirencester – CrossFit

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Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Front Squat (From Floor 2-2-2-2-2-2 Increase weight each set )

Ring Rows (From Floor: 5x 15:45 (Take Average))

Metcon (Time)

5 Rounds For Time:

6 Bottom up KB Snatch (16/12kg)

12 Sit Ups

24 Double Unders

Advanced: (24/16), TTB

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