Saturday Pre-Mudder

 In Workouts


Sunday 13th class starts at 09:30. Saturday19th Tough Mudder Workshop at 11:00 & Sunday 20th Swords play workshop at 10:00

CrossFit Cirencester – Family WOD

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Family Warm up 1 (No Measure)

Giant Steps (walking lunges)

Spy Crabs (Side Shuffle/Skip)

Super Frogs (Broad Jumps)

(No Measure)


Couch stretch

Downward dog

Athlete’s choice

(No Measure)

3x or 5:00

Handstand hold

10 squats

Wall walk-up

30 seconds in the bottom of the squat

Forward roll

10 vertical jumps

5 inchworm push-ups




Dips from boxes

Metcon (Time)

Big Ones:

5 rounds

3 Dips

6 power cleans, 15/7.5kg

36 double-unders

Metcon (Time)

Little Ones:

3 rounds

6 Jump pull-ups

6 push-ups to ABMat

6 power cleans, Med-Ball

36 single-unders or pogos

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