What a Series: CFG 2017 Open

 In Crossfit

CrossFit Cirencester – CrossFit

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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
Before Class

Warm-up

10 mins:

Hollow rock/hollow hold x10

V-Ups 3×5

Box Dips 3×10

Scapula Pull Ups

Kip Swing

Strict T2B/HKR

Kipping

Max ROM on Box

Rocket Jumps

Metcon (No Measure)

School Sports Day (CFC Style)

Make 3 attempts at each of the following:

Max set toes-to-bars

Max set ring dips

Broad jump for distance

Take as much rest as needed

Then,

2k Row (Time)

Max Effort 2k Row

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