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CrossFit Cirencester – Ladies Only

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Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Clam shells
10 minutes to complete

Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Clam shells
10 minutes to complete

Clean Complex (15 minutes to build to 90% of clean)

High Hang + Hang + Clean

Weightlifting

5×3 Tall Jerk

10 minutes – stay light (think about feet and getting under the bar)

Conditioning

EMOM10 – Alternating movements

A) 30x DU (60x SU)

B) 5x Strict C2B (Scale Syrict Pull Up)

Metcon (Time)

In pairs 4 sets 500m Row/Ski for time

YGIG 500’s

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