Tonight is the night

 In Crossfit

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

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (5 @ 60% 5 @ 70% 3 @ 80% 1 @ 85% 15 mins)

Back Squat (5 @ 60% 5 @ 70% 3 @ 80% 1 @ 85% 15 mins)

Skill

10 minutes to work on Bar Muscle up & Chest to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 Bar MU/C2B

21 DB Thruster @ a weight you can make 15 unbroken reps in first round

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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