Tunesday already (repeated)

 In Crossfit

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
Before class

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Metcon (10 Rounds for distance)

In pairs alternating rounds:

On the ergo, upto 10 rounds each of:

Row a sub-1:30/1:40 per 500m pace for as long as possible

You can scale to: 6 rounds of:

Pull a sub-2:00/2:10*/500-m pace for as long as possible

T/C 45:00

Recovery & equipment clean up

Celebrate today’s achievements

High fives

Scores on the board

Cool down

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