Week 4 – Day 1

 In Workouts


CrossFit Cirencester – CrossFit

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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

Front Squat (3x Warm up. Then 6×3 @85%)

Conditioning

2×8 TNG Muscle/Power Snatch

Metcon (No Measure)

In pairs set up your stations to share

EMOM20

1) 16x Step ups 30/24″

2) 200m Row/Ski

3) 6-8 Strict Pull Ups

4) 15-20 Push Ups (New standard)

5) 14x DB Snatch 25/15kg

Recovery & equipment clean up

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