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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility


50x SU + 10x Lunge + 5x Burpee

50x SU + 10x Jumping Lunge + 5x Burpee

50x SU + 10x Jumping Squat + 5x Burpee

Clean specific Warm Up – goal is to run through the timing and coordination to execute a good complex:

10x BB Front Squat

10x Hang Power

10x Push Press

Add Barbells and start the process again

Build to weight for MET-Con

Extra Notes

5 mins:

Use the loo

Chalk up

Reminder of scaling and rep scheme

Metcon (Calories)


Odd minutes: 5x Power Clean + 3x Front Squat + 5x Push Press 60/45kg

Even minutes: Cal Row

Recovery & equipment clean up

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