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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before class please


10 minutes:

Pizza Delivery Tag, 3x 2 min (30 rest)

-When tagged out 10x Penguin + 3x Burpee & rejoin the game

Snatch cone game (4 mins)

Extra Notes

On March 3, 2017, Trucker Dukes, a 3-year-old honorary New York City Fire Fighter died in his mother’s arms. Trucker, born on the island of Maui, Hawaii, fought against Neuroblastoma since the age of 19-months and traveled to NYC with his mom, Shauna Dukes, for treatment. Trucker befriended many FDNY fire fighters and would visit their fire houses after his cancer treatments. His father, Joshua Dukes, is a Maui Fire Fighter and stayed in Hawaii to work and care for his three older children.

To honor their fallen brother, FDNY fire fighter’s began writing Trucker’s name on their “riding lists” on the day he passed. Lists on the wall of the many fire houses had Trucker working different assignments throughout New York city. Photos of the boards where shared on social media with the hashtag “#TruckerRidesWithUs.”

In his short three years of life, Trucker Dukes has touched the lives of so many world-wide. Today, the Dukes family are on a road trip across North America with their three older children where they are reconnecting and healing after a 2.5 year battle with cancer. Trucker had Neuroblastoma and touched the lives of so many during his brief life. The Dukes are performing “Random Acts of Kindness” in Trucker’s name along their RV road trip. If you’d like to help with their adventure, you can buy a #TruckerRidesWithUs t-shirt or hoodie. Please post a picture and use the hashtag so they can see it on Facebook

Metcon (AMRAP – Rounds and Reps)

“Trucker Dukes“

In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):

45 Synchronized Burpees – check in

followed by as many rounds as possible of:

Partner 1: 4 Muscle-Ups + 10 Air Squats + 13 Sit-Ups

Partner 2: Prone Plank Hold

Partner 3: Rest

Continue to rotate through the stations until time is called.

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