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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks
Before class

Metcon (Time)

3 Rounds for time of:

15 AKBS 32/24kg

12 Burpee

9 Clean & Jerks 50/35

Metcon (Time)

4 Rounds for time of:

200m Run

5 Front Squats 50/35kg

1 Legless Rope Climb, 15ft (Scale to rig traverse)

Metcon (Time)

2 Rounds for time of:

20 Deadlifts 80/55kg

20m Bear Crawl Outside

20 Toes-to-bar

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