Thorsday Signature WOD

 In Workouts

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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla


Duck Walk




In 3’s

5 Rounds

A) DB strict press x12 reps

B) Hollow Hold

c) Hollow Arch

Switch once the 12 reps are compete

3 Position Snatch (x5 sets building)

(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Metcon (Time)

3 rounds for time:

20 x Deadlift 60/45kg

15 T2B

10x DB Thrusters 22.5/15kg

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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