Thors-Day, it means one thing!

 In Crossfit


Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.
Please remember that the 08:30 class this week is the Family WOD, make sure you book yourself in for the appropriate classes

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

Grind

Pacing

Prep all movements & warm up Jerk

Set up kit for WOD

EMT 2016 Q2a (Weight)

WOD 2a

Find your 1 Rep max JERK within 3 minutes.

Lift will be performed from the rack.

EMT 2016 Q2b (AMRAP – Rounds and Reps)

WOD 2b

5 min AMRAP

Deadlift and over box jump ladder

6 DL (100/60) | 6 over box jump (24/20)

12 DL | 12 over box jump

18 DL | 18 over box jump

This workout follows the completion of WOD1a, at 3:00 minutes this WOD will begin on a rolling clock to 8 minutes

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