Whoa it’s Wednesday

 In Crossfit


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

Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

Skill

10 minutes

Breaking down OHS

Conditioning

5 sets of-

Narrow Grip Overhead Squats x 3 @ Tempo (2 sec hold)

Strict C2B – 4 – 6

Metcon (Weight)

E2MOM 20 – Cleans

60 – 65 – 70 – 75 – 80 – 85 – 87 – 90 – 92 – 95+%

Recovery & equipment clean up

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