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

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Gymnastics

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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