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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Conditioning

Three sets of:

Bench or Floor Press x 8-10 reps @ Tempo

Rest 60 seconds

Supine Ring Row x 8-10 reps @ 2111 Tempo

Rest 60 seconds

Bottom’s Up Kettlebell Squat x 5 reps each arm

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

Handstand Walk (10 mins Walk Progression)

Shoulder taps – floor

HS Position

Shoulder Taps

Hip Taps

Wall Traverse

HS Walk

Measure metres travelled

Metcon (Time)

For time:

In pairs

Row 1000 Meters

immediately followed by…

Five rounds each of:

20 Wall Ball Shots (20/14 lbs)

10 Hand Release Push Up

Alternating rounds

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