Week 2 Friday 13th Favourites
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
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″