Coach Christian’s last single Saturday

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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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees

Skill

10 minutes

Burpee Pull Up – learn the progressions

Metcon (Time)

22-16-10

Burpee Pullups

Overhead Plate Lunges

Games

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