Thorsday Hero

 In Crossfit

CrossFit Cirencester – CrossFit

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 2 (No Measure)

2 rounds of:

200m Run/Row

10x Squat

10x Deadlift

10x V-up

Warm-up

10 minutes to warm up & prep for Met-con

Metcon (Time)

Scott Meenagh _

WOD:

In Pairs For Time:

2km Row

100 Deadlifts @ Bodyweight

50 Thrusters (42.5/30kg)

1km Row

100 Overhead Touch Press Ups

50 Pull-ups

500m Row

100 Abmat Sit-ups

100 Wallball (20/14lbs)

Recovery & equipment clean up

Name the year (AMRAP – Reps)

Correctly guess the year the playlist was created from

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

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