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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

Skill

Chest to Bar Progressions

10 minutes

– Ring Row

– Jump pull up

– Jump chest to Rings

– Jumping chest to bar

Metcon (6 Rounds for reps)

AMRAP 4

Adults/Teens

27 Calorie row

27 Box Jumps

27 Jumping chest to bar pull-ups

Adults Rest 3 minutes

Children AMRAP 3

18 Calorie row

18 Box Plate

18 Jumping chest to rings pull-ups

Children rest

Adults/Teens AMRAP 4

21 Calorie row

21 Box Jumps

21 Abmats

Rest 3 minutes

Children AMRAP 3

14 Calorie row

14 Box Plate

14 Abmats

AMRAP 4

15 Calorie row

15 Box Jumps

15 Pullups

Adults rest

Children AMRAP 3

10 Calorie row

10 Box Jumps

10 Jump Pull-ups

Recovery & equipment clean up

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