Thors-Got it!

 In Crossfit

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

Mini Met-Con 7 (No Measure)

2 Rounds

200m run

10 Supermans

15 Air squats

20 Kip Swings

Skill

10 minutes on T2B

5 Stations

Metcon (AMRAP – Rounds and Reps)

EMOM 12

– 15 kipping hspu/HRPU (Scale)

– max du’s in :45 (SU Scale)

– 15 T2B (go unbroken – use scales)

Successful Rounds & Reps

Metcon (Time)

TEAM OF 3

Rotating Movements, one on rope, one on skipping, one resting

20 Rope Climbs

500 du’s/SU’s (Scale)

Rotate each time someone stops

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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