Wake up your legs, you’re Squatting!

 In Crossfit

CrossFit Cirencester – CrossFit

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New Legs Mobility (No Measure)

Voodoo Floss

Pairs Quad Smash

Banded Hip Flexor

Monster Walks

Walking SLB
Before class

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 (3-4 sets to warm up to 5×7 @75% )

Conditioning

Three sets of:

Banded Good Mornings x 30 reps

Rest 30 seconds

Banded March x 30 seconds

Rest 30 seconds

Metcon (Time)

For time:

60 Wall Ball Shots (9/6kg)

30 Double Under

15/10 Chest to Bar Pull-Ups

Rest until the running clock reaches 10:00, and then repeat once more.

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