Wednesday working the Hang

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross


Monkey Pose





(No Measure)

Test Hang ROM

10 minutes

Shoulder distraction

Tack Lower Scap area

Tack Posterior Delt, head of Lats & Traps

Smash Delt Origin with Barbell

Push Jerk (Complex: Clean (1) +Push Jerk (2) +Front Squat (2))

10 mins build to a heavy set

Abdominal Complex (Complete in as few sets a possible (best unbroken))

Complete in as few sets as possible

50x Hollow Body Rocks

50x Tuck Ups

50x ABMAT Sit Ups

Metcon (Time)

For Time: In pairs

600m Run (Rave Coffee)

50 Air Squats

50 Push Press (1/3 BW)

50 Wall Balls (20/14)

50 Med. Ball Deadlifts (20/14)

50 Down Ups

400m Run

Both pairs must complete all reps before moving to next movement.

Time Cap = 20 min.

1 second penalty per rep uncompleted

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