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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Paused back squat – Build to heavy 5

2 second pause at the bottom

Conditioning

5 min AMRAP of Toes to bar/HKR (Kipping)

Metcon (AMRAP – Reps)

EMOM – 20 minutes

1) 5 Front squats 60/45kg + As many reps as possible in the second movement

2) Rest for whole minute

Rounds 1 to 5 = Box jump overs 24/20

Rounds 6 to 10 = DB Thrusters 22.5/15kg

Score = Reps of Box jumps and DB Thrusters completed in your 10 rounds

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