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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits
Before class


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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