Wednesday work it off
CrossFit Cirencester – CrossFit
General Warm Up (No Measure)
Tack & Floss then:
Shoulder Taps & Lat Flex
Sgt Slaughter Arms
Russian Baby Makers
Warm Up completed before class
5x Russian Dips on floor
10x KB Deadlift
10x Alternating arm KB Swing
Kettlebell Clean – looking at grip & safety (especially overhead)
Muscle Up progressions – Sissy Squat, Jumping (No jumping to the top of the dip), Banded & Russian Dips
5 rounds for time of:
10 kettlebell clean and jerks 16kg each (not a limit)
Performing as A & B.
Consider scaling if you need to break down movements into two or more sets.
The Muscle ups should take less than 30 seconds (scale approiatley).