Wednesday is going to be Ace!

 In Crossfit


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

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits
Before class

Warm-up

10 mins to warm up clean to starting weight

Squat Clean (Every 2 mins, for 16 x1 rep)

Build from approximately 80% to today’s heavy single

Metcon (Time)

For time:

100 Double Unders

50 Thrusters (20/15kg)

5 Rope Climbs

*Time Cap = 10 minutes

Recovery & equipment clean up

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