Thorsday Family Fun

 In Crossfit


CrossFit Cirencester – Family WOD

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Warm-up (No Measure)

Warm Up

3 Rounds

100m Run/Row

10 Shoulder Dislocates

10 Overhead Squats

10 Supermans w/ pipe

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

Fig 4 with rotation

Speed Skaters

Special Inchworm

Back Squat (4-4-4-4-4)

Games

Metcon (Time)

For Time:

50 Pogo’s

40 Air Squats

30 Push Press

20 Jump Pull Ups

10 Burpees

20 Jump Pull Ups

30 Push Press

40 Air Squats

50 Pogo’s

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