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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility


5 min fun Warm up

Then: HSPU progressions (10 minutes)

– Push Ups

– Piked Push ups

-Piked from a box

Then: DB Cleans (10 minutes)

Small DB’s 10x DB DL

10x DB Hang & Shrug

10x DB Hang Cleans

10x DB FS

10x DB Hang Squat Cleans

Increase weight to your target for the day

Extra Notes

This is a sub 10 minute WOD – scale accourdingly

If you don’t have HSPU’s yet you will scale to DB Push Press

Prep your station to be safe

Loo break

WOD Re-Briefing

A’s hit the WOD – B’s cheering on, judging & supporting your team mates

B’s warm up again & go for it.

Metcon (Time)

21-15-9 reps for time of:

Hang squat cleans, 25/15kg dumbbells

Handstand push-ups

RX+ 30/20kg

Deficit 4/2″

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