First Class Easter

 In Crossfit

CrossFit Cirencester – Family WOD

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General Warm Up (No Measure)

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

Mini Met-con 4 (No Measure)

3 Rounds

20 Jumping Jacks

5 Squat Jumps

3 Burpees

Skill

Shoulders to Overhead

10 minutes

Strict press

Push press

Push jerk

Games

10 mins

Metcon (Time)

In pairs:

3 rounds (each -alternating)

15 shoulder to Overhead

250 m row

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