Wednesday working the weaknesses

 In Workouts

CrossFit Cirencester – MET-Con

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General Warm Up (No Measure)

Before Class Please –

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

Mini Met-Con 6 (No Measure)

2 Rounds

50 Single Under’s/Penguins or 20 DUS

20 Sec Hollow Hold or Rocks x10

10 Kipping Swings

Conditioning

5x 12 Ring Rows (slow & hard)

Strict Toes-To-Bar (3x 6-12 reps)

Metcon (AMRAP – Rounds)

E90 10 rounds

12/8 cals Ski/Bike/Row

6 WBS

Scale to pairs – alternating rounds

Recovery & equipment clean up

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