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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

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Metcon (Time)

With your adults for time:

400m Run (Cubs)

800m Run (Big Cats) as 2x 400m

Do not run on your own!

Metcon (Time)

As a pair 2 Rounds each for time:

20 Plate Jumps 10-16″

25 Front Squats PVC

*With perfect form & to CF Standards


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