Thors-day

 In Crossfit

Announcements

Sunday 13th class starts at 09:30. Saturday19th Tough Mudder Workshop at 11:00 & Sunday 20th Swords play workshop at 10:00

CrossFit Cirencester – CrossFit

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Warm-up (No Measure)

3 Rounds

200m Run/Row

10 Shoulder Dislocates PVC

8 Overhead Squats PVC

6 TTB/HKR

Pausing OHS (10 minutes build to a heavy set of 2)

Hold the bottom position of your OHS for a 3 count – Mechanics, Consistency then add intensity

Kipping HSPU (CFG Skill task – 10 minutes practise)

In 3’s practise Kipping to a wall

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 Overhead Plate Lunges / Leg (10 total reps)(15/10)

5 Pull Ups

15 Butterfly Sit Ups

RX+: C2B Pull Ups, (20/15kg)

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