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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

Warm-up

Mixed Tabata of:

Lunge Walk

Kipping Swings

Squats

Plank Hold

Skill

Pull Up Progressions

10 minutes

Metcon (AMRAP – Rounds and Reps)

Adults & Teens For Time:

AMRAP 15

5 pull-ups

7 Burpees

9 Thrusters (Barbell)

Metcon (Time)

4 rounds

5 pull-ups

7 Burpees

9 DB/PVC Thrusters

Games

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