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CrossFit Cirencester – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Conditioning

Teams of 4: 5 rounds

3-8x Ring Dips

10x DB Bench

12x Deficit Push Ups (10-20kg plates)

15 min T/C

Weightlifting

6 sets building:

1x Full Snatch

1x OHS

1x Hang Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP6

5x DB Squat Snatch 22.5/15kg

8x Down/Ups

35x DU

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