Finishing the year with a Ka-Boom!

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Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – Family WOD

Warm-up

Athletes choice

Extra Notes

Bring boxing gloves if you have them!

Skill

Learn new skills:

Left/Right punches gloves on.

Alternating knees to gloves

Alternating upper cuts gloves on.

Alternating hooks gloves on.

Metcon (Time)

Buy in 100 single under/penguin each -relay

Round 1– Rest 1 minute after each round

50 Left/Right punches

20 Abmat sit-ups

20 jumping lunges

20 alternating knees to gloves

100m Shuttle run(50m up/50m back)

Round 2- Rest 1 minute after each round

40 Alternating upper cuts

20 Mountan climbers

20 Push-ups

20 Left /Right punches

80m shuttle run

Round 3- Rest 1 minute after each round

30 Alternating hooks

20 High mountain climbers

20 Squat jumps

20 Alternating upper cuts

60m Shuttle run(30m up/30m back

Round 4- Rest 1 minute after each round

50 Left/Right punches

10 Abmat sit-ups

10 jumping lunges

10 alternating knees to gloves

100m Shuttle run(50m up/50m back)

Round 5- Rest 1 minute after each round

40 Alternating upper cuts

10 Mountain climbers

10 Push-ups

10 Left /Right punches

80m shuttle run

Round 6- Rest 1 minute after each round

30 Alternating hooks

10 High Mountain Climbers

10 Squat jumps

10 Alternating upper cuts

60m Shuttle run(30m up/30m back

Round 7- Rest 1 minute after each round

50 Left/Right punches

100m Shuttle run(50m up/50m back)

Round 8- Rest 1 minute after each round

40 Alternating upper cuts

80m shuttle run

Round 9- Rest 1 minute after each round

30 Alternating hooks

60m Shuttle run(30m up/30m back

100 single under/penguin check out

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