Wednesday – what a workout

 In Crossfit

CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band
Before Class

Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Back Squat (Warm up to 85% then: 3 reps @ 85%)

CFG Team Series 2015 WOD4 – Scaled (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

Male 1 and Female 1 each perform:

5 thrusters

5 pull-ups

Then, Male 2 and Female 2 each perform:

10 thrusters

10 pull-ups

Then, Male 1 and Female 1 each perform:

15 thrusters

15 pull-ups

Then, Male 2 and Female 2 each perform:

20 thrusters

20 pull-ups

Etc., following the same pattern

Scaled Standard

M – 65-lb. thrusters

F – 35-lb. thrusters

RX+ 95/65lbs & Chest to bar

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