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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


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Teams of 3:

100 Wall Ball

80 RKBS swings

60 ABMAT Sit Ups

40 Burpees

*Partition the reps, however you wish

*High Five to Tag in/out

*All reps must be completed before moving to next exercise

*Once person working at any one time

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