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

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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″