Sunny Saturday

 In Crossfit


CrossFit Cirencester – Family WOD

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General Warm Up (No Measure)

Tack & Floss then:

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

Family Running Fun (No Measure)

Giant Steps – Walking Lunges

Rapid Rabbits – Butt Kickers

Snooty Foxes – Alt leg high Kicks

Hello Knee – High Knee Marching

Spy Crabs – Side shuffles

Galloping horses – Side skips

Zombie walks – heel walking

Mouse steps – Toe walking

Mini Met-Con 2 (No Measure)

2 rounds of:

200m Run/Row

10x Squat

10x Deadlift

10x V-up

Front Squat (5-5-5-5-5)

Metcon (Time)

5 Rounds

10 Front Squats

200M Run

1 Rope Climb 10′

Games

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