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CrossFit Cirencester – CrossFit

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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
Before Class


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)




Back Pack Banded

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Shoulder Press 20/15kg

4 Dead-Lifts 20/15kg

10 Thrusters 20/15kg

200m Run (Run = 2 reps)

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