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CrossFit Cirencester – Family WOD

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Box Jumps & Squatting (No Measure)

Tack Abs, hips & lower back

Floss, Hips/Lats & Shoulder

Banded good mornings & Squats

27 Squats

3x 50 Single under’s

Warm up squats/thrusters

Practise rebounding box jumps or step ups


Box Jumps (3 rounds of 30 seconds, 40 rest)

Deadlift (3-3-3-3-3 Perfect form)

Metcon (AMRAP – Rounds and Reps)

Little Ones WOD:

5 Min AMRAP of

5 Monkey swings

5 airsquats

10 m bear walk

1 rope swing

Metcon (AMRAP – Rounds and Reps)

Big Ones AMRAP 5:

6 toes-to-bar or hanging leg raises

8 burpees

10 Front squats PVC

Metcon (Time)



50′ OH Carry (individually – in relay)

30-second hollow hold (together)

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