Thors-day. There is only one thing to do!

 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
Before class

Thruster Prep (No Measure)

Tack Lats

Tack Hips

Floss Hips

Floss Hamstrings

Floss Lats & Triceps

Partner Rack Stretch

Down Ups

PVC Thrusters

Warm-up

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Pairs – Alternating rounds

Stay smooth, efficient & ME

Look after your hands!

Scores to beat:

Josh Bridges = 169 reps in 2011

Camille Leblanc-Bazinet = 173 reps in 2012

Rest 5 minutes, and when the running clock reaches 12:00…

Metcon (Time)

In Pairs – For time:

60 Over Bar Burpees

15/12 Muscle-ups

Share reps

7 min T/C

Conditioning

Three sets, not for time, of:

Death March x 20 reps

Immediately followed by. . .

Walking Lunge with Kettlebells x 20 steps

Rest 2 minutes

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