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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Mini Met-Con 5 (No Measure)

2 Rounds:


30 Penguins

10 Shoulder Dislocates PVC

10 Overhead Squats PVC

10 Good mornings PVC


Three sets of:

Weighted Hip Extensions x 8 reps @ 2013

Rest as needed

Bat Wings x 5 reps @ 1515

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)

Rest as needed

Metcon (6 Rounds for time)

Teams of 3: Every 4 minutes, for 24 minutes (6 sets):

25/20 Calorie Assault Bike (30/25 Ski/Row)

12 Box Jump Up and Step Down (30″/24″)

7/5 Muscle-Ups (14/10 scaled)


Record time for each round

RX+ on your own


As a team (Recovery)

Run 800 Meters

50 Air Squats

Run 400 Meters

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