Barn Dance Prep

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CrossFit Cirencester – Family WOD

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Conditioning

Warm-Up:

Plank games with a twist: Facing your partner, listen for instructions on what tasks to complete in plank (Shake hands, wave, T-plank, etc). When the Coach Disco says “cone” each partner tries to grab the low cone on the floor in between. Once one person has the cone, both partners jump up and run to take the opposite wall. Whoever gets to their wall first gets a point for their team .

WOD prep:

Bottom to bottom squats: With the tabata timer running, perform squats for the 20 sec intervals. During the 10 sec “rest” phase, hold the bottom of the squat. Remember to be very active in the bottom position.

WOD:

AMRAP 7:

7 Squats

7 Mountain climbers (each leg)

7 single unders

Post WOD:

Pizza Delivery Game

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