Wednesday work it off

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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Warm Up completed before class


2 rounds

200m run

5x Russian Dips on floor

10x KB Deadlift

10x Alternating arm KB Swing


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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