Superhuman Prep

 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

Metcon (Time)

For time as a 4-person team:

100 Thrusters 45/25

80 Burpee Box Jumps 24/20

60 Muscle-ups

4k Row

1200m Run (300m each – roundabout)

Metcon (Time)

For time as a 4-person team:

100 T2B

100 Calories, Bike, Ski or Row

Metcon (Time)

For time as a 4-person team:

50 Power Cleans 80/60

50 Dead Lifts 80/60kg

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