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 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

Snatch

Hang snatch from blocks (70%x2, 75%x2, 80%x2x5 sets)

Hang snatch from blocks

Snatch Pull (105%x3x3)

Front Squat (no misses – 3RM, 85%x3, 90%x3, 80%x Max reps)

TRX Jack knife (3 x 15-30)

With feet suspended in TRX, in a push up position, pull feet towards hands (pike) and return to push up position – then repeat

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