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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

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 classs please

Warm-up

5 minutes to warm up team deadlift & Prep for the rest of the Workout

Metcon (AMRAP – Rounds and Reps)

Complete in pairs as many rounds as possible in 45 minutes of:

Run 800 meters together

140/100kg deadlifts, 10 reps

Run 800 meters

50 sit-ups

20 synchro Pull Ups

Recovery & equipment clean up

Sweaty Hugs

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