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CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

General Warm Up (No Measure)

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

Skill

Double under drills 5 mins

Metcon (Time)

Three sets for time of:

10 Box Jumps (24″/20″)

10 Handstand Push-Ups

10 Single Dumbbell Lunges (25/15kg)

Rest 30 seconds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Power Cleans (50/35s)

10 Toes to bar

15 Wall balls (20/14 lbs)

Rest until the 20 minute mark then…

Metcon (Time)

Three rounds for time of:

20 Single Dumbbell Shoulder to Overhead (25/15kg)

25 Pull-Ups

30 Kettlebell Swings (32/24 kg)

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