Team Friday

 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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Warm-up

CrossFit Quiditch

Hungry Hippo’s

Skill

Fixing the Push Press (Cues & Drills)

Rope climb technique & scales

Metcon (AMRAP – Rounds and Reps)

In pairs – Complete as many rounds as possible in 12 minutes of:

50/35kg push presses, 12 reps

50 double-unders

15-ft. rope climbs, 1 ascent

*Alternating rounds

Extra Notes

Build the community – high five your class mates

Scores on Whiteboard & in Wodify

Cool down, ready for the weekend

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