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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

10 Minute AMRAP

30x OHS 40/25

30x Burpee

30x Pull Up

Partitioned however you wish

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

50x RKBS 24/16kg

12x Clean & Jerk (4/4/4)

50, 60, 70, 80, 90 etc

25, 35, 45, 55 etc..

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5x Dead lift 120/80kg

10x HSPU

10x T2B

HSPU & T2B increase by 5 per round

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