We are Going Team

 In Crossfit


CrossFit Cirencester – CrossFit

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Extra Notes

Organise yourselves into teams of 6 for this WOD

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

Mini Met-Con 7 (No Measure)

2 Rounds

200m run

10 Supermans

15 Air squats

20 Kip Swings

Warm-up

10 minutes to prep for WOD in your teams

We took on this WOD during our team training camp. It’s great fun, but you need to communicate well and attack it.

Metcon (Time)

For time:

MM Pair:

20-cal. Row (each)

50 synchro wall-ball shots

20 syncro Chest to bar Pull-ups

20-cal. row

FF Pair:

15-cal. Assault AirBike (each)

50 synchro wall-ball shots

20 synchro Pull-ups

15-cal. row

MF Pair:

20/15-cal. Assault AirBike (each)

50 synchro wall-ball shots

20 synchro Pull-ups

20/15-cal. row

Men use a 20-lb. ball

Women use a 14-lb. ball

Order: MM, FF, MF

Time cap: 25 minutes

RX+ Jumping Bar Muscle up

Recovery & equipment clean up

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