Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Arm Circles — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Arm circles gently move the shoulders through repeated rotation before pressing, pulling, or gymnastics work. Small circles create control first; larger circles add range once the joint feels warm. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Arm Circles is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
ShouldersUpper backChest
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep arm circles mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Bend the elbows or use smaller circles. |
How to Do the Arm Circles
1
Stand tall and extend both arms to the sides.
2
Make small forward circles without shrugging.
3
Gradually increase the circle size.
4
Repeat backward with the same smooth control.
Common Mistakes
✕
Moving so fast that the shoulders shrug toward the ears.
✕
Arching the lower back as the circles get larger.
Coaching Tips
✓
Keep the ribs down and neck relaxed.
✓
Use pain-free circles rather than forcing a full range.
Scaling Options
Easier / Beginner
Bend the elbows or use smaller circles.
Harder / Advanced
Follow with controlled PVC pass-throughs.
Related WODs
Use Arm Circles in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Arm Circles feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Build It Into a Workout
Generate a WOD with Arm Circles
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Related Exercises
Ready to put the Arm Circles to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.