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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

Mini Met-Con 2 (No Measure)

2 rounds of:

200m Run/Row

10x Squat

10x Deadlift

10x V-up

Metcon (Time)

6 sets

15/12 cal Row

8 DB STOH (25/15kg in each hand)

15 ABMat SU

8 DB GTOH

10/6 cal row

-rest 2 min-

Hang Power Clean (EMOM8 Hang Power x2 + 1x Power clean Building)

Hang Clean (In the remaining 10 mins 6 sets HC+Clean building)

Recovery & equipment clean up

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