Wednesday Team Time

 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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees

Extra Notes

10 minutes to prep for MET-Con

Specific warm up

Tactics talk

Re-brief MET-Con & standards

Metcon (Time)

Teams of 4 in a relay style:

Athlete A: 100x DU check in

Then –

60-70-80-90-100kg Males

40-50-60-70-80kg Females

Deadlifts for

25-20-15-10-5 reps

5-10-15-20-25 reps of Burpees

Then tag in B:

60-70-80-90-100kg Males

40-50-60-70-80kg Females

Deadlifts for

25-20-15-10-5 reps

5-10-15-20-25 reps of Burpees

Then C & finally D who will check out with 100x double unders

Recovery & equipment clean up

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