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CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

PVC Mobility

(No Measure)

Warm Up

3 Rounds

200m Run

6 Broad Jumps

8 Push Ups

10 Air Squats

Push Jerk (Push Press + Jerk Work up to a heavy set of 2+1 )

10 minutes

Dragon Flag (3-5 sets of up to 10 reps)

Lift your entire body up in a straight line, stacking it vertically over your shoulders, then slowly lower back down until parallel to the ground and repeat.

The aim is to keep your body straight, so do your best to avoid bending at the hips. Your abs will have to provide extreme stabilization to do so. In fact, you’ll also need to engage your lower back, glutes, and other trunk musculature to maintain your form.
Progressions:

Lying leg raises

Dragon Flag negatives

Dragon flag negatives with static hold at the bottom

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Box Jumps (24/20)

Kettle Bell Cleans (24/16)

Advanced: (30/24), (32/24)

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