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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

Conditioning

Teams of 3

4 rounds of

Stiff Leg Dead Lift x5

Glute Hip Thrusts x8

Partner Leg Curl x3

1 minute rest

Metcon (AMRAP – Rounds and Reps)

In Pairs

AMRAP 25

2000m Row Check in

Then:

10x Burpee Box Jump Over

50m KBOH Walking lunge 24/16kg

8x DB Front Squats 22.5/15kg

50m Walking Lunge

YGIG per round

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

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