Week 2 Tunesday

 In Workouts

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

400m Run then 3rds:

10x Scapula Push Ups

10x Scupula Pull Ups

5x Dive Bomber Push Ups

Strict Pull Up (4×6-10 (Use a band/bands if needed))

Perform a pull up from and extended, hanging position to a position where you chin is clearly over the bar

Conditioning

3×15 Strict Hanging Knee Raises (As high as possible)

Metcon (Time)

5 rounds for Time:

15/10 Cals Ski/Bike/Row + 400m Run

1 minute rest between rounds

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