Whooosh it’s Wednesday already

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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Mini MET-Con 3 (No Measure)

2 Rounds

200m Run

5 Push Ups

10 Air Squats

15 ABMat Sit Ups


Coach led:

10 second Hollow hold in Push up

20x Shoulder tap in Push up

10 second Hollow Hold on wall

10x Shoulder tap on Wall (hollow)

HS walk

Introduce KB Deadlift

10x Single KB

10x Double KB

30 second Dead Hang

10x HKR

5x Strict HKR

10x T2B

5x Strict T2B

A’s 10-5-5

Extra Notes

Loo break

Explain Met-Con again

A’s complete Met-Con

B’s warm up with 10-5-5

B’s complete Met-Con

Metcon (Time)

2017 Regional Event 4

For time:

60-ft. handstand walk (Scale to Shoulder Tap)

10 toes-to-bars (HKR)

10 double kettlebell deadlifts (Sumo DL)

60-ft. handstand walk

12 toes-to-bars

12 double kettlebell deadlifts

60-ft. handstand walk

14 toes-to-bars

14 double kettlebell deadlifts

60-ft. handstand walk

16 toes-to-bars

16 double kettlebell deadlifts

Kettlebells should be heavy.

Recovery & equipment clean up

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