Thors-Day Chip-per

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Extra Notes

Set up stations

Break down the movements

Metcon (Time)

3 rounds for time of:

3 muscle up

6 push jerks, 80/55.

12 deadlifts, 80/55kg

24 Toes to bar

48 wall-ball shots, 20/14-lb. ball

*1 minute staggered starts in similar ability groups

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