Tough Mudder/OCR 2

 In Crossfit


Announcements

Sunday 13th class starts at 09:30. Saturday19th Tough Mudder Workshop at 11:00 & Sunday 20th Swords play workshop at 10:00

CrossFit Cirencester – Workshops

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

Bar Muscle-ups (10 mins)

Wing Climb to Bar Muscle Up (5 mins)

Climb the Wing and perform a Muscle Up on the top bar

Shoot Throughs (30:30)

Metcon (Time)

400m Run

1 Rope Climb

20 OH Lunges (20)

25 Box Steps

30 Pull ups

35 KB Swings

1 Rope Climb

250 Single Unders

400m Run

250 Single Unders

1 Rope Climb

35 KB Swings

30 Pull Ups

25 Box Steps

20 OH Lunges

400m Run

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