Thors-Balls

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Skill

10 minutes: Teams of 3

Wheel Barrow

Elevated Barrow

Piked arrow

Single leg piked

Metcon (AMRAP – Reps)

AMRAP 7 – Teams of 3

Wallballs

*every drop or change = 5x Burpee together

Metcon (Weight)

Build to Heavy Push Press – from floor (In 3’s) -10 mins

THEN Split Jerk that for a 5 minute EMOM

Back Squat (Rep scheme below)

5 @ 60%

3 @ 70%

1 @ 80%

10 @ 55%

10 @ 65%

10 @ 65%

Recovery & equipment clean up

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

Name the year (AMRAP – Reps)

Correctly guess the year the playlist was created from

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