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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

Slam Ball Clean & Press (10 minutes have fun with odd lifts 5×2)

Clean Slam Ball to Front Rack & Press Over Head

Metcon (AMRAP – Reps)

Three sets of:

Push Press x 6-8 reps

Rest 30 seconds

Overhead Walking Lunge x 20 steps

Rest 30 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Record average DU

Metcon (AMRAP – Reps)

Every minute, on the minute, for 15 minutes:

1st min – Row 200/150 Meters

2nd min – Wall Climb x 2-4 reps

3rd min – Run 100 Meters

Total reps of Wall Climbs over the 5 sets

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