SID WOD 2 (For real)

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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 please

Warm-up

Firstly; choose partner and set up your station for the class

You will need – BB, Box, WB & a space on the rig.

5 minutes:

Bulding up Box jump over using plates then box – refine technique

3 minutes:

Wall ball warm up protocol

5 min:

Dead lift prep – 27 Deadlifts

Warm up to target weights

3 min:

T2B Protocol

Extra Notes

Mini WOD 10-8-6-4

Loo break (2 mins)

Talk through WOD plan

Hit it hard

Metcon (Time)

In pairs for time (MM:SS) complete:

150 Box Jump Overs 24”/20”

125 Wallball 9kg/6kg

100 Deadlift 80kg/50kg

75 Toes To Bar

Time Cap

25 minutes – 1 second penalty to be added for every rep not completed.

Recovery & equipment clean up

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