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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

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

Front Squat (Tempo 6 sets (inculding 2x warm up) x3-4)

15 mins

Conditioning

E2Mx10 min (5 sets)

1 Clean Liftoff (:02 pause at mid-patella) + 1 Power Clean

Metcon (Time)

4 RFT

20x Thruster 20/15

10x Box Jump

(Fast – Unbroken)

Recovery & equipment clean up

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