Week 3 – Day 2 Tunesday-Tastic

 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

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

500m Row or 400m Run

Then: 2 rds

5x Wide grip, 5x Diamond, 5x Regular Push ups

10x single arm RKBS per arm (Light)

10x KB push press per arm

Conditioning

5 Rounds:

10x Pull Up (strict if possible) followed immediately by

8x Ring Row (False Grip – just like the last two weeks

Then:

5 rounds

20x Hanging Knee Raise (Full ROM) + 20x ABMat Sit up

Work in small groups with rest, so you don’t burn out

Metcon (Time)

8 sets

6x box jump 30/24″

200m Run

1 min rest btw sets

Be safe!

Recovery & equipment clean up

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