Winter Slam Time

 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

Metcon (AMRAP – Rounds and Reps)

WOD1

In 3’s Same sex

12 Minute AMRAP

Complete a full round each before tagging in the next athlete

7x DB Thruster 20/15kg

7x Cal Row

Metcon (AMRAP – Reps)

Part A – 8 Minute T/C

30 alternating GTOH @60/35kg

30 alternating GTOH @70/45kg (60)

30 alternating GTOH @80/55kg (90)

Rest 2 Mins

Then: B 5 Min T/C

Each athlete gets 2 attempts at Max reps Pull Ups (combined top scores)

Total Reps of A + B

Metcon (AMRAP – Rounds and Reps)

WOD 3

10 Min AMRAP

3-6-9-12-15-18-21-24 etc..

Whole team synchro down ups

Individual each AKBS 32/24kg

Individual each Box Jump Overs

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