Tropical Tunesday – Heatwave happiness

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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Up to 20 mins HSW drills

Partner drills & Wall drills

Pendlay Row (1-1-1-1-1)

15 mins building

Super set with 15x Strict Hanging Knee Raise

Metcon (Time)

Working individually, but set up in teams of 3 (for rest)

5x 250m ME Row/Ski

record slowest time

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