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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

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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