Tunesday Squat

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CrossFit Cirencester – CrossFit

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Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (15 mins Building to AHAP x10 reps)

Conditioning

In pairs

EMOM10

A) 3x Banded GM (Slow)

B) 3x Knee Jumps

Skill

In pairs:

5 mins DU practice

RX+ TU

Metcon (Time)

In pairs (Clock stops on B)

For time –

750m Row

30 Box jump overs 24/20″

30 ABMat Sit ups

500m Row

20 Box jump overs 24/20″

20 Toes to Bar

250m Row

10 Box jump Overs 24/20″

30 ABMAT Situps

Once rower is clear B can start

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