We “Heart” Wednesday’s

 In Crossfit


CrossFit Cirencester – CrossFit

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 Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Front Squat (See notes)

2 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85-90%

1 @ 90%

Power Clean (E2MOM – see notes)

Sets 1-2 = 3 @ 60%

Sets 3-4 = 2 @ 70%

Sets 5-6 = 1 @ 80%

Sets 7-8 = 1 @ 90%

Metcon (Time)

3 RFT

30x Shoulder Taps (With perfect form)

20x DB Snatch 25/15

10x Burpee over DB

Recovery & equipment clean up

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