Wednesday wipe up

 In Workouts


CrossFit Cirencester – CrossFit

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Clean (EMOM10 Ladder in pairs 10×1 )

Choose your starting weight

5kg increments per minute or top weight consecutive successful lifts

Metcon (Time)

In pairs “2014 Regionals Event 6”

50 cal row

50 Box jump overs (24/20)

50 deadlifts (80/65kg)

50 wbs (20/14)

50 ring dips

50 wbs

50 deadlifts

50 bjo

50 cal row

Shared reps

Accessory

3 sets of 8

Bulgarian Split Squats @DB

Single Arm DB Row @ Tempo

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