Toosday Strength

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross


Monkey Pose





Push Press (6-6-6-6-6-6 Starting at last weeks 60%)

Plyometric Abdominal Throwdowns (3×30:10 (take average))

In pairs, one partner led on the floor, holding the ankles of the standing partner. Using abs pull feet up to level with standing partners chest, where a little push forces the feet bac towards the floor. Immediatley pull the feet back to chest level & repeat

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned. Continue were your partner left off.

Scored on Cindy

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