Wednesday Come Down

 In Workouts


CrossFit Cirencester – CrossFit

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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 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 (15 mins to build to a challenging 10 reps)

Over exaggerate breathing using hydraulics breathing method.

Big deep open mouth inhale on the way down while keeping

core tight, immediately out of the bottom push hips forward

and exhale to finish the lift.

Conditioning

EMOM10 –

(ODD):

3 Goodmorning

*add weight when possible no maxing out technique

(EVEN):

3 kneeling Squat jumps

Or vice versa in pairs

Skill

10 minutes

Double unders – going for a DU on first revolution

Triple unders – Same progressions as DU

Metcon (Time)

For time –

1000m Row

30 Box jump overs 24/20″

30 Sit ups

500m Row

20 Box jump overs 24/20″

20 Sit ups

250m Row

10 Box jump Overs 24/20″

10 Sit ups

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