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CrossFit Cirencester – Ladies Only

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General Warm Up (No Measure)

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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating each movement, complete as many rounds as possible in 20 minutes of:

10 Air Squats

10 Burpee Box Step-Overs (20″)

200 Meter Run

(Partner A performs 10 Air squats; Partner B performs 10 burpee box step-overs; Partner A runs 200 meters; Partner B performs 10 squats; etc….)

Scale to appropriate levels

20 minute time cap

Recovery & equipment clean up

High fives for your class mates

Scores on the whiteboard

Congratulations & we will see you next week

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