Week 2 Friday 13th Favourites

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Announcements

New CrossFit classes available at 7pm Monday to Friday. Another great reason to upgrade to Unlimited classes and make the most of more training time.

CrossFit Cirencester – CrossFit

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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

Warm-up

In teams of 3: 3x AMRAP3 1 min rest btw

Plate Push (1 length each)

5x Synchro Squat Jumps

3x Plate GTOH @20/15

Conditioning

In your teams of 3

4 rds

a) 10x DB Strict press

b) Hollow Hold

c) Dead Hang

Power Clean & Jerk (EMOM8 2x TNG C&J)

Power Clean & Jerk
Aiming for 80%

10 mins warm up to weight – pairs or trio’s

Metcon (AMRAP – Rounds and Reps)

AMRAP6

6x DB FS (at a weight you can manage unbroken)

12x Box Jumps 24/20″

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