Wed-“Pause”-Day

 In Crossfit


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CrossFit Cirencester – CrossFit

View Public Whiteboard

Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
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

Paused Front Squat (3 warm up then 4x working at Tempo)

Four sets of:

Pause Front Squats x 6 reps @ 31X1

Rest 3 minutes

All four sets should be heavy, working sets.

Metcon (AMRAP – Rounds and Reps)

Against a 15-minute running clock (Staggered), complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

40 Double-Unders

30 Wall Ball Shots (20/14 lbs)

20 Push Ups

RX+ Ring Dips

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