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

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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

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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