Building the future of CFC

 In Workouts

CrossFit Cirencester – Family WOD

General Warm Up (No Measure)

Before Class Please –

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

Warm-up

3 Rounds

1 Supported Hanstand roll out

10 m crab walk

10 m Lunge walk

5 Burpees

Repeat

Skill

Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press. Try to keep toes off the ground! Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Pairs

10x Shoulder press (Each)

20x Double under or single unders.(Each)

Games

Domes & Dishes Extreme

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