Wednesday work it off

 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
Warm Up completed before class

Warm-up

2 rounds

200m run

5x Russian Dips on floor

10x KB Deadlift

10x Alternating arm KB Swing

Skill

20 minutes

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

Metcon (Time)

5 rounds for time of:

10 kettlebell clean and jerks 16kg each (not a limit)

3 muscle-ups
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).

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