It’s Christmas Eve – Let’s celebrate in the only way we can!

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

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)

In pairs

Begin at 0:00

Amrap 12 minutes of:

A = 1 Round of “Mary”

B = 1 Round of “DT”

One round each then switch. Combined total of completed rounds

Metcon (Time)

Begin at 17:00

3 Rounds For time:

400m run (together)

20 Burpees (Each)

30 Wall Balls (Each)

Metcon (Time)

Begin at 45:00

4 Rounds for time of:

3 Squat Cleans 100/65kg

15 Kettlebell Swings 32/24kg

45 Double-unders

Alternating rounds (4 each)

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