Two’s on Saturday

 In Crossfit


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

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

Metcon (Time)

2 Rounds

50x Wall Balls

40x OHS 40/25

30x Synchro Pull Ups

20x Synchro Burpee

10x GTOH 40/25kg

Metcon (Time)

For Time:

150 Cal Row

5x Snatch 60/40kg

3x Front Squat 60/40kg

1x Rope Climb

Partner A Rows

Partner B completes chipper

Swap when climb is complete

Recovery & equipment clean up

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