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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

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile
Unbroken

Extra Notes

The entire session is on the clock. You will need to concentrate throughout and be organised.

Skill

10 minutes to run thorugh the skill and standards of each movement.

Aim to go unbroken (sprint) each round, choose appropriate scales to do so.

Metcon (AMRAP – Reps)

Against a 4-minute running clock, perform the following for max reps:

Run 400 Meters

Strict Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . .

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . .

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

5 Burpees

5 Thrusters 50/35kg

Rest exactly 4 minutes, and then . .

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

50 Double-Unders

10 Toes to Bar

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