Tunesday with your Buddy Thor

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

General Warm Up (No Measure)

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

Mini Met-Con 5 (No Measure)

2 Rounds:

200m

30 Penguins

10 Shoulder Dislocates PVC

10 Overhead Squats PVC

10 Good mornings PVC

Conditioning

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)

Shared

Record time for each round

RX+ on your own

Conditioning

As a team (Recovery)

Run 800 Meters

50 Air Squats

Run 400 Meters

Recent Posts