SSSS-Saturday Y-aall

 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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Metcon (Time)

For time:

Teams of 3

5k Run (Cirencester College) together

30 Squat Clean & Jerks 70/55kg (Shared)

2k Row (shared)

20 Squat Clean & Jerks 70/55kg (Shared)

1 Mile Run (Magic Land) together

Clock stops on last person through the door

Metcon (Weight)

12 minutes

Each athlete to establish a 3RM overhead squat (from the floor)

Score = KG of all 3 athletes combined

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