Tuneday Team (#Deadpool2)

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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

Extra Notes

Teams of 3

Conditioning

Triple Supersets: 3 rds

6-10x Kipping Pull Ups + 10x False Grip Ring Row + 6-8x DB Bicep Curl (Yes, actual bicep curls!)

Max Reps Unbroken Toes to Bar (AMRAP – Reps)

Max Reps Unbroken Toes to Bar

Conditioning

3 rds of

20x SLR/HKR

10x Throw downs

Metcon (AMRAP – Rounds and Reps)

AMRAP24

Teams of 4 (3 working on AMRAP – 1 on the Row/Ski or Bike)

150x Power Snatch 40/30

150x Thruster

150x Burpee over Bar

Max Cals – switching E2MOM (Tie breaker)

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