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 In Crossfit


CrossFit Cirencester – Ladies Only

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lifts

Warming up to weight

Weightlifting

In 15 minutes or less, build to today’s “heavy – Perfect”…

Dead Lift x 1 rep

Deadlift (3×3 every 2 mins for 6 mins)

Every 2 minutes, for 6 minutes (3 sets):

x 3 reps @ 85-90% of today’s heavy single

Chest-To-Bar Pull-ups (10 mins progressions)

C2R

Jump

Banded

Back Pack Banded

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Shoulder Press 15kg

4 Dead-Lifts 15kg

10 Thrusters 15kg

200m Run (Run = 2 reps)

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