Week 3 – Day 1

 In Workouts

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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm

Extra Notes

Complete both warm ups before class please

Front Squat (5×5 @80% 20 min T/C)


YGIG in pairs or threes:

2x Pwr clean + 3x Push Jerk 50/35kg

5 rounds 10 min T/C


15 min EMOM

1) 30-50 DU/SU

2) 5-10 KHSPU (slow on the way down)

3) 8x DB OHS (heavy set)

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