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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Before class in your teams of 4.

Metcon (AMRAP – Reps)

15 minute Chipper

100 Front Rack Lunge

80 Synchronised Russian KB Swing

60 Burpee Box Jump Overs


20 Synchronised KB Goblet Squats

Time remaining = AMRAP of Overhead Squat

Score = reps

Barbell movements: 50/35

Kettlebell movements: 32/24

Box Jump: 24/20

Metcon (AMRAP – Reps)

WOD 3:

15 minute AMRAP

>Each athlete completes a round in a relay style

15 Deadlift (60/40)

200m Run/300m Row (Worth zero)

>Every time the team completes a full round (1 round per athlete) all four athletes complete 20 synchronised burpees

Only score the dead lift

Metcon (Weight)

WOD 2 Part A:

7 minutes to establish a max Power Output of Shoulder to Overhead (weight x reps)

>Must select 1 male and 1 female athlete

>Athletes chose own weight

>1 male bar & 1 female bar

>Only 1 athlete works at once

Metcon (Time)

WOD 2 Part B:

2000m row for time

>Must select 1 male and 1 female athlete (other two athletes)

>Athletes will have one rower per team and can swap as many times as they wish


Both Part A and Part B will run simultaneously, therefore you must pick two different athletes for each WOD.

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