Wednesday Work out

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind
Before Class

(No Measure)

3 Rounds

300m Run

10 Shoulder Dislocates

8 Over bar burpees

6 Chest to Bar Pull Ups

Push Jerk (3-3-3-3-3 Build to heavy set of 3 reps)

Metcon (AMRAP – Reps)

In 10 minutes to go as far up the ladder as possible:

2 Thrusters 50/35

2 Toes to Bar (ABMat sit ups x4)

4 Thrusters

4 TTB (ABMat sit ups x8)

6 Thrusters

6 TTB

And so on until the clock saves you

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