Thorsday Boulders

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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

Good Mornings (4×8 @75% (50, 60, 70% WUP))

Weightlifting

3 rounds DB Lat Raise x15 + Band Pull aparts x20

Teams of 3

Metcon (Time)

3rds with 2 mins rest btw

400m run

30x Wall Ball shots 20/14lbs

Be strict on your rest period

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

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