Thorsday Signature WOD Transition

 In Crossfit

CrossFit Cirencester – MET-Con

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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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

In 3’s

5 Rounds

A) DB strict press x12 reps

B) Hollow Hold

c) Hollow Arch

Switch once the 12 reps are compete

Metcon (Time)

3 rounds for time:

20 x Deadlift 60/45kg

15 T2B

10x DB Thrusters 22.5/15kg

Recovery & equipment clean up

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