Athelika Special

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CrossFit Cirencester – Family WOD

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Warm-up

Med Ball warm up:

10 reps of –

Dead Lift

Clean Pull

Clean

Front Squat

Push Press

Wall Ball

Skill

Kip Swings

Pull Ups

– Kipping

– Butterfly intro

Metcon (AMRAP – Rounds and Reps)

WOD:

Partner WOD:

AMRAP 15

Partner 1: Row 500 m

Partner 2: AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Recovery & equipment clean up

Coaches Choice

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