Thors-Day Strong

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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

Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

Conditioning

3x warm up sets, then:

Bench 3×5 @10RM weight

Then drop to 80% for max reps,

Then drop to 70% for max reps,

Then drop 50 60% for max reps

DROP SETS ALL HAVE :20 REST BETWEEN EACH ONLY

Work as a team and be efficient.

Metcon (Time)

For time:

100 alternating DB Snatch (a a good weight) RX would be 22.5/15

100 WBS (20/14)

100 ABMat SUP

100 OHS (Same DB)

Scale as a pair – if needed

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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