1st Session of 2016

 In Crossfit


CrossFit Cirencester – Family WOD

View Public Whiteboard

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

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

Games

Front Squat (5-5-5-5-5 from the floor)

Metcon (AMRAP – Rounds and Reps)

8 minute clock

50 Penguins

Then

AMRAP in the remaining time

5 KB Goblet squats 4kg

10 abmats

5 burpee rocket jumps

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