Totally Tunes-Day

 In Crossfit

CrossFit Cirencester – CrossFit

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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
Before class

Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Before class please

Back Squat (7×5 @80%)

4-5 sets of triples to warm up to 80%

Extra Notes

These WODs should be Max Effort – Aim for speed & not weight.

5 mins rest between Met-Cons

Metcon (Time)

In pairs – Six rounds for time of:

10 Deadlifts (120/85kg)

10 Burpee Box jump (24″/20″)

3 alternating rounds each

Rest 5 minutes, and then…

Metcon (Time)

Pairs – Six rounds for time of:

6 Power cleans (60/45kg)

20 Wall Ball Shots (20/14 lbs)

3 alternating rounds each

Rest 5 minutes, and then…

Metcon (Time)

In Pairs – Four rounds for time of:

15 Overhead Squats (40/25kg)

15 Toes-to-Bar

Alternating rounds

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