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CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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

Skill

10 minutes working on Skipping

From Singles to Triples

Conditioning

Five sets of:

Bent-Over Barbell Row x 6-8 reps @Tempo

Rest 45 seconds

Single-Leg Glute Bridges x 12-15 reps each leg @Tempo

Rest 45 seconds

Supine Chinese Planks x 45 seconds

Rest 45 seconds

Metcon (Time)

In teams of three, alternating full rounds, complete a total of five rounds each for time of:

Row 250 meters

10 Thrusters 45/35kg

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