Wedding bells

 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

Skill

Med ball clean

Power Clean progressions

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 10

5 Hang Power Cleans

5 Push ups

Athletes will complete a full round, then switch.

At the 11 minute mark

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Games

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